Recipe: Shirataki Noodle, Chicken, and Snap Pea Salad

by JJ Virgin on January 7, 2017

Walk back in time with me a few decades. It’s the late ‘80s, and I’m wearing a pastel leotard and leg warmers. (Don’t judge, you know you wore them too!) I’m in Japan helping introduce the Japanese people to aerobics on national TV, plus teaching tap dancing on the side.

While I explored incredible Japanese food, I came across something called “shirataki noodles.” They were translucent, tender, and delicious, and they filled me up almost instantly. I was shocked to learn that shirataki noodles are vegetable-based and completely gluten-free, carbohydrate-free, and calorie-free.

Talk about perfect pasta! I missed them when I left Japan and was happy to see them start showing up in American grocery stores. (My favorite brand is Miracle Noodle – they’re easy to find, taste great, and a portion of all their profits go to charity.) If you want a pasta fix without the carb crash, this recipe is the answer.

Shirataki Noodle, Chicken, and Snap Pea Salad joins Green Salad with Sesame-Ginger Vinaigrette; Ahi Tuna over Asian Slaw; and Stir-Fried Kale with Ginger in our Light and Easy Japanese menu.

Shirataki Noodle, Chicken, and Snap Pea Salad


January 7, 2017

Love pasta but hate the carb crash? Try these filling and virtually calorie-free shirataki noodles with chicken, snap peas, and delightful Asian flavors.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 20 mins
  • Cook: 20 mins
  • Yields: 2 Servings


1 (8-ounce) bag shirataki noodles, drained and rinsed

8 oz. sugar snap peas (about 1-1/2 cups)

8 oz. asparagus, trimmed and cut into 1/2-inch pieces (about 2 cups)

2 carrots, thinly sliced on an angle

1/4 cup chopped green onions

olive oil for the pan

2 (6-ounce) boneless skinless chicken breast halves

3 tsp Malaysian red palm fruit oil

1 garlic, minced

1 tsp minced fresh ginger

1/4 tsp sea salt

2 tbsp lime juice

2 tbsp chopped fresh cilantro

2 tsp low-sodium wheat-free tamari or coconut aminos


1Bring a pot of water to a boil. Cook the noodles according to the package directions

2During the last minute of cooking, add the snap peas, asparagus, and carrots. Return the water to a boil and cook for 1 minute longer; drain and rinse under cold water.

3Transfer to a bowl and add the green onions; set aside.

4Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat medium-high heat.

5Combine the chicken, 2 teaspoons of the palm fruit oil, the garlic, ginger, and 1/8 teaspoon of the salt in a bowl.

6Add the chicken to the pan and cook until a thermometer inserted into the thickest part of the chicken registers 165˚F, 4 to 5 minutes per side.

7Transfer to a cutting board and let rest for 2 minutes. Cut the chicken crosswise into thin strips.

8Add the remaining 1 teaspoon palm fruit oil, 1/8 teaspoon salt, lime juice, cilantro, and tamari to the mixture and toss well.

9Divide the noodles between two plates and top each with half of the chicken. Enjoy!

This recipe is part of the Light and Easy Japanese menu, with Shirataki Noodle, Chicken, and Snap Pea Salad; Green Salad with Sesame-Ginger Vinaigrette; Ahi Tuna over Asian Slaw; and Stir-Fried Kale with Ginger. Check out the Light and Easy Japanese Menu and Guide for links to all the recipes, plus more handy tips and tricks for a healthy, delicious Asian meal.

Originally published in JJ Virgin's Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

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Nutrition Facts

Sodium690 mg
Protein34 grams
Sugar6 grams
Total Fat11 grams
Saturated Fat4.5 grams
Total Carbohydrates18 grams
Dietary Fiber6 grams

There’s more Asian-inspired recipes to come, plus simple tips to help you avoid stress and stay healthy. Get ready for a delicious, satisfying meal that tastes as good as it makes you feel!

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