Thursday, June 17, 2010

Low Carb Shirataki Noodle Bake Recipe

If you have never tried Shirataki Noodles (or tried them once and hated them), have I got a treat for you!

Tofu Shirataki noodles are traditional Japanese noodles made of tofu and some kind of yam fiber. They look like noodles, feel like noodles, and have pretty much no flavor. The best part? There are only 20 calories in a half cup serving of Shirataki noodles! Where else can you get pasta for so little calories (besides the zucchini pasta I've shared in the past)? Pretty cool. With only 3g of carbs per serving, they fit in well with a low carb diet. I found them in the health food section of my grocery store. They will be in the refrigerated section.

*However,* if you, like me, got all excited a few years ago when Shirataki noodles became popular and bought a package, tore it open and started eating it, you probably HATE them. You probably think they are foul and disgusting. I say this because I threw away the first package I ever bought. It was horrid. But I didn't know how to prepare them, so I got the traditional "fishy" smell clinging to the noodles and making me gag. And so it has been many, many years and I never had the urge to try again. Until now.

I saw an article about how the *key* to getting delicious Shirataki noodles is in the pre-preparation of the noodles before you throw them into a recipe. Let me share the miracle with you:

1) open the package and dump the contents into a colander/strainer over the sink.
2) Rinse with warm water. Drain. Stir. Rinse some more. Drain. Rinse and rinse. Repeat.
3) Toss the drained noodles into a pot of boiling water. Stir. Let them boil for 3 minutes.
4) Dump them back into the colander to drain.
5) rinse again with warm water, and drain very thoroughly.

There! Done! While it might sound tedious, it's not. It takes about five minutes and you now have "pasta" that is basically flavorless and odorless and has only 20 calories per serving! It's worth it.

Now for the recipe. I had this for dinner tonight, and wow, it was amazing! I adapted this recipe from one I found on a message board. I had to change it up a little to get it to fit into my plan. This is so yummy and fits into a low carb eating plan, or if you are trying to save calories in pasta or trying to avoid pasta altogether, this is a great solution!

Shirataki Noodle Bake

Prepare one 8-ounce bag of Tofu Shirataki noodles as described above. Cut them up just a bit using kitchen scissors. I used spaghetti shaped noodles.
Meanwhile, in a saucepan mix:
1/4 c canned diced tomatoes with only a little bit of their juice
1/3 c tomato sauce (I actually used Ragu jarred pizza sauce with no added sugar)
1/4 c chopped mushrooms (I used baby Portabellas)
1 clove of garlic, minced, or garlic powder to taste
1 T of onion, minced, or onion powder to taste
some freshly ground black pepper and just a shake of sea salt
5 fresh basil leaves, chopped
a little pinch of red pepper flakes, for heat

Let this simmer for about 5 minutes and then throw in the Shirataki noodles. Stir. Simmer for 5-7 minutes or until it isn't watery, but more saucy. Dump it into a baking pan (I used a glass bread pan). Top it with grated part skim mozzarella cheese. I used one cup of grated cheese because that met my protein requirements, but you could use less if you want.

Put it in the oven at 350 degrees for 12 minutes so the cheese is melted. Like this.

Spoon it onto a plate and eat! This is SO GOOD and very filling. The entire pan is one meal (for me). Here is a half portion, dished up:

You can change up this recipe with all kinds of variations: add some meat to the pasta and sauce before baking (browned lean ground turkey or beef, cubed chicken breast, or maybe some turkey Italian sausage!) or add more veggies to the mix. You could leave off the mozzarella (although I LOVE it) and use some Parmesan. Anything you would use pasta for, you can probably make with Tofu Shirataki noodles. It's very versatile stuff. I know I will be eating this more often! Enjoy!


Anonymous said...

The joy in life that just shines out of this post is wonderful! Congratulations! You've made the effort, learned the skills, kept up your determination, and it's so cool to hear you celebrate!


Lisa said...

That looks so good. I have not tried the noodles before but thanks so much for the tip because if I didn't do that then I would probably be like you and avoid them forever.

How many calories did your entire serving have? So you got to eat the entire dish? That looks like a lot of food to me, hehe.

And congrats on onderland!

Mom to the Fourth Power said...

That looks VERY good. I've tried the shirataki noodles twice now and I've always rinsed them well, but I'll try the boiling too. I'd love to try this recipe and put some ground turkey/beef in it. Thanks for posting!! :)


Christie said...

What a brilliant tip about those noodles. I'd never heard of them before, and I hope we can get them here in the UK!! There are a couple of Oriental supermarkets in town so I shall be going to investigate!

carla said...

ok I think I need to try this as I attempt to find my LOVE of these noodles every 3 months or so...and have for YEARS!
Just caint ever get past the smell :)

globalmom said...

Looks fabulous! Excuse my ignorance, but are these noodles no or low carb? Sounds like a great discovery. BTW, congrats on 199!!!

Leslie said...

Okay, I admit to being a little suspicious, but you've never steered me wrong on a recipe, Lyn! I may have to try this. I made another of your low carb meat loaves last night...AWESOME.

Kurzweil - MF Boards said...

Thanks for this idea! How do shirataki noodles fit in/count with the Medifast L&G?

Anonymous said...

I can't eat any kind of noodles. They look too much like worms. :(

I envy noodle eaters. :)

Your cali-pizza will be on my menu tonite instead! :)

Lyn said...


The entire recipe has 428 calories
The breakdown is: 108 calories for the entire recipe without the cheese, plus 320 calories for the cheese (80 cal per 1/4c). The total recipe as written provides 20g carbs, 32g protein, and 21g fat. I personally will use a reduced fat mozz next time to lower the fat and drop the calories by 80. Yep, I ate the whole dish. I was super hungry and it was very satisfying but I was not overfull when finished.


yes, they are low carb, 3g carbs per 1/2c of noodles.

Kurz (hi!)~

Nutritional Support has said that 1/2c Shirataki noodles = I vegetable serving. They also say to use them only occasionally because real, fresh veggies are better for you! The new MF cookbook has a recipe with Shirataki noodles in it.

This recipe is a complete L&G *except* for the following issues:
1. a little too high in fat. Use a reduced fat cheese to fit the L&G guidelines (I was using up what I had on hand).
2. a little too high in veg servings. The package of noodles = 2 veg servings (1c) and the pizza sauce I used counted as one veg serving (5g carbs or less), so the 1/4c diced tomatoes and the 2T of mushrooms (when they cooked down) were extra veg. You can cut out 1/4c of noodles before baking if you want it to meet L&G more closely. I just used my "snack" carbs in this meal instead of in a snack. HTH!

Ice Queen said...

Om, Nom, Nom, Nom. I think I have to try these noodles, now that you have posted the inside how to. I want pasta but I don't think that it is worth the incredibly high calories and tiny portions.

Your recipe looks gooood. I might add some browned ground turkey, more veggies and use low fat cheese...

*stomach growling, now* :D

Thank you for sharing.

Cortney said...

I remember reading the prep instructions on the back of the package and thinking "oh, I don't have to do that, I'll just use them straight out of the package"

Then... I opened the package. And wow, that was a strong smell! I promptly flipped the package back over and gave the prep instructions my full attention, haha. I ended up loving them as well, because they taste like white noodles but they have a far better nutritional profile thanks to all the protein.

Alexandra said...

I tried these noodles before...Followed the instructions I was given on how to rinse and dry and such. I still hated them because of the texture. That, combined with the fact that I chewed and could hear it, quite loudly, kinda' made me nauseous. I want to say that I must have still done something wrong, because I don't understand how anyone could handle a texture like that! So if you have any suggestions, send them my way. I'd love to be able to like these noodles! lol

*Note: I'm not sure I remember boiling them...Maybe that would help.

Lyn said...


I do think the boiling helps the texture. I did not notice any weird chewiness in my recipe but I do remember that from the first time I tried them just rinsed out of the bag.

beerab said...

Ew no sorry I tried them before- not a fan. I prefer spaghetti squash. I did all the rinsing and boiling- I think it was a textural thing for me.

I'm glad you like them though!!

Anonymous said...

I too love them. If you can't find them in your regular grocery store, look in your local asian market. They tend to be a LOT cheaper there too! (~$2.00 a bag)

Anonymous said...

I don't mind the smell; it's the texture I can't stand! But this recipe looks good; drowning anything in cheese has got to make it taste good right? ;) I will def. give this a try. Thanks for the recipe, Lyn!

KyokoCake said...

Everyone is so opinionated that it makes me feel like I have to try them even if I'll hate them just to see what the fuss is about ;)

Anonymous said...

Count me in with the texture-objectors. I wasn't particularly grossed out by the smell, but I literally gagged on my first bite of these noodles. I did follow the directions on the package - rinse, boil, rinse - but it didn't help at all.

I heard once that lightly frying or sauteeing helps, but I couldn't make it work and gave up.

Christina said...

I was inspired to try these noodles because of your recipe and detailed cooking instructions. They were YUMMY. I sauteed them with spaghetti sauce, red pepper flakes, and a little cheese. The noodles were super tasty. They aren't exactly like regular pasta, but close enough for me to substitute them for pasta. Pasta is a trigger food for me - I tend to really overeat when I make it - so it's nice to have a lower-calorie alternative. As another plus, I ate the whole package of noodles and didn't feel bloated and nasty afterwards. They were filling but not heavy.

Anonymous said...

would this be a lean and green meal for medifast?

Lyn said...


Yes. See my comment above responding to Kurz with the L&G information.

Anonymous said...

Thanks so much for the wonderful instructions on how to properly PREPARE the Shirataki noodles. I was pleased that even before I added them to the recipe, they had no "off" smell or taste.

I made a modified version of the Shirataki Noodle Bake this afternoon for my MF L&G. It was wonderful and totally satisfied my desire for Italian food.

Thanks so much for all your contributions :)

Anonymous said...

Wow, thanks so much for this recipe!! I had a bag of shirataki noodles sitting in my refrigerator, trying to decide how to use them. Well, I stumbled upon this recipe this morning and just made it and ate it in bliss! Thanks again for your creativeness! I can't wait to try some of your other recipes as well! I'm on my 6th week of Medifast and I'm at the point where I definitely need to switch up meals and find new things!


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Anonymous said...

I know this is an old pot but I just made this with miracle noodles and it was amazing! I used half the amount of cheese and added half a shredded chicken breast. This is by far the best lean and green had. Thanks for the recipe.

Anonymous said...

Thanks for cooking instructions the fish smell was all gone! amazing!
I just added gr beef and I blended diced tomato pasta

Anonymous said...

Quick note for those of you who don't like the smell, the shirataki noodles I eat are the ones made with yam rather than tofu, and they have both a nice texture and absolutely no smell. It might be worth tracking them down if you are having trouble with the tofu ones.
They're excellent in any kind of Asian recipe or in soups

Anonymous said...

that looks good but to up the protein just add some lean ground beef or turkey as someone as already mentioned :) Looking forward to trying this recipe soon as I can find some of those noodles in the local asian market.

Anonymous said...

I rinse my real well, and stir fry the noodles with Yoshidaa Teriyaki Sauce, delishes. You can add chicken and green onions.