Mediterranean Chicken and Carrot Noodle Bowl with Tahini
Try this Mediterranean Chicken and Carrot Noodle Bowl with Tahini recipe
Try this Mediterranean Chicken and Carrot Noodle Bowl with Tahini recipe
- 1 garlic clove minced
- salt and pepper to taste
- pinch of salt
- 1 tablespoon extra virgin olive oil
- 2 teaspoons honey
- 1/2 tablespoon extra virgin olive oil
- 2 tablespoons tahini
- for the tahini dressing:
- 1 tablespoon freshly squeezed lemon juice
- 1-2 tablespoons water to thin
- 1 large carrot peeled blade d, noodles trimmed
- 1/2 ound boneless chicken breast
- 1/2 small onion blade a noodles trimmed (or sliced thinly)
- 2 tablespoons crushed cashews
- Carbohydrate 10.6909874947881 g
- Cholesterol 0 mg
- Fat 12.9954 g
- Fiber 2.47206251053622 g
- Protein 3.01976874995856 g
- Saturated Fat 1.811967 g
- Serving Size 1 1 Serving (69g)
- Sodium 193.855822916376 mg
- Sugar 8.21892498425191 g
- Trans Fat 0.513934499999999 g
- Calories 162 calories
Step-by-step
- Place a medium pot filled halfway with water and a pinch of salt to a boil, over high heat. Once boiling, add in the carrot noodles and cook for 1-2 minutes or until cooked to your preference. Drain into a colander, pat dry and set aside in a medium mixing bowl.
- Meanwhile, place the chicken breast into a medium saucepan and pour in enough water to cover. Place over medium heat, bring to a boil, and simmer until the thickest part of the breast meat is no longer pink, 10 to 12 minutes. Transfer the chicken to a bowl and then shred the chicken, using two forks.
- Place a large skillet over medium heat and add in the olive oil. Once oil heats, add in the onions. Season with salt and pepper and cover, cooking the onions until caramelized, 5 to 7 minutes.
- While onions cook, prepare the tahini dressing: place all ingredients into a food processor and pulse until creamy. Taste and adjust if necessary.
- Once onions are done, add in 1 tablespoon of the tahini dressing, the chicken and toss for 30 seconds to combine.
- Drizzle the rest of the dressing into the bowl with the carrot noodles and toss together to combine. Plate the noodles into bowls and top with onions and chicken. Sprinkle with cashews.
Swapping water for low-sodium chicken stock when boiling the root vegetables infuses the carrot strands with savory depth before they ever touch the sauce. Raw carrots carry earthy sweetness and a rigid cellular structure. Boiling softens those walls quickly in 60 to 120 seconds while maintaining a distinct bite.
Balancing Fat and Acid in Tahini Emulsions
Tahini is a sesame paste dense with natural oils and proteins. When mixed directly with lemon juice and water, the mixture initially seizes up due to the sudden introduction of acid. Continue whisking or pulsing in the food processor as droplets of water shear the fat molecules apart, rebuilding a smooth emulsion. The bitterness of sesame cuts through the natural sugars in the honey and caramelized onions, while the fat coats the palate to balance the astringency of the fresh citrus. Poaching the chicken breast at a gentle simmer rather than a rolling boil prevents the lean protein from tightening into a tough, dry texture. Simmer the meat until internal temperatures reach 165 degrees Fahrenheit, then shred while warm so the fibers absorb the surrounding sauce.
- If the tahini dressing breaks and looks oily, whisk in ice-cold water one teaspoon at a time to force the oil back into suspension.
- Carrot noodles release moisture as they sit, so dress them immediately before serving to avoid a watery bowl.
- Substitute almond butter for tahini in a 1:1 ratio if sesame is unavailable, though the nutty flavor profile will lean sweeter.
