Why so special? It’s Low Carb, Low Sodium, Gluten Free, Dairy Free, Soy Free and, even after meeting all these special dietary considerations, this quintessential Japanese dish remains deliciously satisfying, has lots of nutritious vegetables and the grilled chicken smacks of sweet, sticky teriyaki flavor. Husband and Kid-Approved. With my husband’s strict sodium restriction, we thought he would never be able to eat teriyaki anything again. So when Mrs. Dash’s contacted me about trying out their No-Sodium new and improved selection of marinades, with teriyaki was among them, I had to say “Yes” and see if it would pass muster.
After all, Mrs. Dash and I are very close. Mrs. Dash’s No Sodium Spice and Herb Blends have a permanent space in a wooden bowl on my counter for a quick dash of flavor to eggs, egg salad, tuna, vegetables, and dry rubs. I literally use one of these every day – the Table Blend is what I add to hub’s egg salad or veggie sandwiches for work and the Fiesta Lime is what my hand reaches for to add a little kick to anything I’m stirring up.
Now, about those marinades… I’ve tried them all – slathered on fish, chicken, steak et. al. I buy the best quality seafood and meat (preferably organic) and generally don’t like to mask the flavor of proteins by marinating them for long periods. More often I use marinades as a “mop”, glaze, or sauce and, what many people don’t realize is bottled marinades are great as a stir fry sauce or add olive oil for a quick salad dressing.
There are five Mrs. Dash varieties: Lime Garlic, Steakhouse, Sweet Teriyaki, Garlic Herb, and Lemon Pepper and they’re all SALT FREE. The flavor profile of the marinades lean toward tart (from vinegar) and sweet. For my taste they are a bit too sweet and tasted better with the addition of a little olive oil (or in this recipe, sesame oil) which softens the tartness and sweetness – the marinades are quite thick, so adding oil doesn’t make them too thin.
Don was overjoyed to actually be able to eat teriyaki again – it’s been several years since an unfortunate dinner of takeout Chicken Teriyaki put him in the hospital. I’m not kidding – that’s how much sodium soy sauce and any derivative has and how dangerous it can be to persons with heart disease! The good news is – I can now make some of our favorite Asian using Mrs. Dash’s Sweet Teriyaki 🙂
Another reason why this is now my House Special Teriyaki Chicken Yakisoba are the Melissa’s Shirataki noodles. If you’re gluten free or follow a low carb diet, you’re probably familiar with Shiratake noodles. Some are made with tofu, but the traditional Japanese are made from the root of the konnyaku (yam cake) or konjac plant. They’re extremely versatile and can be substituted for traditional udon, yakisoba, or regular pasta noodles. Besides being gluten free, they’re low calorie (20/serving) and low carb (3 g/serving) and zero fat, so no cholesterol. Bring on the shirataki!
- 4 skinless organic chicken thighs*
- ¼ cup Mrs. Dash's Teriyaki Marinade*
- 1 tablespoon sesame oil
- 1 teaspoon Shichimi Togarashi spice
- 2 cups chopped Gai Lan leaves and stems
- 4 Napa cabbage leaves, sliced into strips
- 1 red bell pepper, cored, seeds removed and sliced
- 1 yellow bell pepper, cored, seeds removed and sliced
- 3 green onions, chopped
- 2 cloves garlic, minced
- 1 tablespoon sunflower oil
- 1 teaspoon sesame oil
- 1 package Melissa's Produce Shirataki Fettucine noodles
- Heat your grill to med-high. Use tongs and a paper towel saturated with oil to grease the rack.
- Blend together the teriyaki marinade, sesame oil, and togarashi spice. Using a brush, baste the chicken with the marinade and allow to marinate for 30 minutes. Reserve the remainder of the marinade to use during grilling.
- Prepare the vegetables and drain and rinse the shiratake noodles. When the grill is heated to 400 degrees, grill the chicken on one side for 5 minutes, turn and grill for about 4 more minutes, brushing with the marinade. Remove and set aside.
- Heat a wok or large skillet over high heat. Add 1 tablespoon sunflower oil and 1 teaspoon sesame oil. Add the cabbage, gai lan and peppers. Cook for about 7 minutes until the vegetables are crisp/tender and slightly charred, stirring and/or tossing occasionally. Stir in the green onions and garlic and cook another minute. Add the noodles to the vegetables and stir to distribute and warm them.
- Serve in bowls with Gomaiso or Furikake seasonings to sprinkle on top.
Thank you to Mrs. Dash’s for the selection of marinades and to Melissa’s Produce for the shirataki noodles to play with and for sending me the freshest vegetables and fruits to include in my healthy recipes. Gai Lan is my green craze of the moment – it has a slightly bitter taste and is similar to Choy Sum. It’s great in soups, salads, stir fries, and can easily be substituted for kale.
More recipes using Gai Lan: