|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 50g||64%|
|Saturated Fat 11g||54%|
|Total Carbohydrate 52g||19%|
|Dietary Fiber 5g||17%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Glass noodles, also known as "cellophane" or "bean thread" noodles, magically turn transparent when you cook them, making for a unique looking dish. Here, the noodles combine with chicken or tofu, mushrooms, and bell peppers in a flavorful sauce, making this Thai recipe a complete meal. Make sure you have all of the ingredients prepped and ready before you begin because this dish cooks quickly once you heat your wok or skillet.
Made of mung bean or green pea flour, glass noodles are wheat-free, meaning they are safe for a gluten-free diet. You can substitute thin rice noodles, found at nearly any supermarket, though you won't get quite the same result. Keep in mind that glass noodles absorb a lot of sauce, so it's important to season your stir-fry sauce properly before you toss it with the noodles.
- For the Noodles:
- 1 chicken breast or 3/4 cup firm tofu
- 8 ounces bean thread noodles (or thin rice noodles)
- 2 tablespoons plus 1/2 teaspoon vegetable oil
- 2 to 3 cloves garlic (minced)
- 1 shallot or 1/4 cup red onion (minced)
- 1 1/2 cups chopped mushrooms
- 1 red bell pepper (diced)
- Optional: lemon or lime juice
- Generous handful of fresh cilantro leaves (torn)
- For the Stir-Fry Sauce:
- 1/3 cup chicken stock (or vegetable stock)
- 3 tablespoons soy sauce (use wheat-free soy sauce for gluten-free diets)
- 1 1/2 tablespoons fish sauce (or an additional 1 1/2 tablespoons soy sauce for vegan option)
- 1 tablespoon hoisin sauce
- 1 tablespoon brown sugar
- Red pepper flakes (to taste)
Gather the ingredients.
Slice the chicken breast or cut the tofu into bite-size pieces and put in a bowl. Combine the stir-fry sauce ingredients in a cup or bowl and drizzle 2 tablespoons over the chicken or tofu. Toss the chicken or tofu to evenly distribute the sauce and set the bowl in the refrigerator to marinate until you start to cook.
Bring a large pot of water to boil and add the noodles, stirring to separate them. Cook them for 5 to 7 minutes or until they turn transparent and soft enough to eat (rice noodles should be cooked al dente). Drain the noodles and rinse them with cold water. Drizzle 1/2 teaspoon vegetable oil over the noodles and toss well to keep them from sticking.
Heat a wok or large skillet over medium-high heat. Drizzle in 2 tablespoons of the vegetable oil and swirl it around, then add the garlic and shallots. Stir-fry for 1 minute, then add the chicken or tofu. Stir-fry until the chicken turns opaque or the tofu starts to turn light brown, about 2 minutes. If the pan dries out, add 1 to 2 tablespoons of stir-fry sauce.
Add the mushrooms and bell pepper and 2 to 3 tablespoons of stir-fry sauce. Stir-fry for 1 to 2 minutes.
Add the noodles and 3/4 of the remaining stir-fry sauce. Use tongs or 2 forks to lift and toss the noodles with the other ingredients.
Taste-test, adding more or all of the remaining stir-fry sauce as needed. If you need to increase the saltiness, add more fish sauce or soy sauce; to cut the saltiness, add a squeeze of lemon or lime juice.
Serve immediately with the fresh cilantro sprinkled on top.
- To make tossing the noodles easier, use a pair of clean kitchen scissors to cut the glass noodles in a couple of places, as the long strings can be hard to handle.
- If making this dish vegan, skip the fish sauce (using more soy sauce in its place); hoisin sauce is safe for vegans to eat.
Are Glass Noodles Healthy?
This type of noodle does offer a health benefit as it is a good source of choline, which helps protect cell membrane structure.