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How to Cook Low-Carb With Shirataki Noodles

by
author image Chance Woods
Chance Woods has been a personal trainer since 2002, specializing in fitness and nutrition. She holds a Bachelor of Science in dietetics.
How to Cook Low-Carb With Shirataki Noodles
Clear shirataki noodles are a zero-carb pasta option. Photo Credit laperla_foto/iStock/Getty Images

There are two types of shirataki noodle. One is a calorie-free — and thus carbohydrate-free — noodle made from water and the fibrous flour of devil's ear yams. It is a clear noodle that works particularly well with Asian-style dishes where you might otherwise use rice noodles, cellophane noodles, bean threads or soba noodles. The other type of shirataki is made from tofu and has only 20 calories and 3 g of carbohydrates per 4-oz. serving — well below the calorie and carbohydrate count in wheat pasta. Tofu shirataki is a white noodle that substitutes well in Italian- and American-style dishes like spaghetti with tomato sauce and tuna noodle casserole.

Step 1

Open the bag of shirataki noodles and drain them into a colander. The noodles always come pre-hydrated and do not require cooking, but the packing water will smell fishy and not at all like you want your spaghetti to smell.

Step 2

Rinse the noodles in the colander under cold, running water for 1 to 2 minutes before placing the colander bowl beneath the colander and filling it to soak the noodles while you prepare the rest of your dish. Strictly speaking, this is not necessary if you are in a hurry and don't have much prep work to do with the rest of your dish, but it will ensure that all of the fish smell is removed. Another method of smell removal is to parboil the noodles for two to three minutes, then drain them.

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Step 3

Prepare the pasta sauce, casserole ingredients or other pasta complement of your choice.

Step 4

Drain the pasta once more, shaking off any excess water, and add the noodles to the rest of your ingredients. Although the pasta does not require cooking time, you can allow it to cook in your sauce for a few minutes toward the end of its cook time to allow the noodles to soak up more of the sauce flavor.

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References

  • LIVESTRONG.COM: MyPlate: Tofu Shirataki
  • "The Now Eat This! Diet"; Rocco DiSpirito; 2011
  • "The Glycemic-Load Diet Cookbook"; Rob Thompson and Dana Carpender; 2008
  • "Zone Perfect Cooking Made Easy"; Gloria Bakst and Mary Goodbody; 2006
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