Creamless Creamy Chicken and Pasta

Creamy Creamless Chicken and Pasta

This is to die for! If you don’t think you like Konjac noodles,  or haven’t tried them yet, I highly recommend it. Cooked correctly these noodles are amazing!

First, let me show you what I am talking about.

Konjac noodles

Here are some available on Amazon.

And here is a link for information about the noodles themselves.

They are also called Yam noodles or Shirtaki noodles. Don’t be fooled. They are all the same thing. (Unless you get the tofu ones. I don’t recommend those as soy is hard on the hormones.)

I buy my noodles from the Commissary on base for around $1.50 a bag. They can be found in the Asian section at your supermarket or in a cold section near the tofu and the wonton wraps.

They are kinda cold to the touch and when you open the bag it will have an odd, fishy smell. Try to ignore that smell. It doesn’t hang on when you are done cooking it. I promise.

As you can see, I pour my bag of noodles into a colander, drain it of the nasty water, and run water from the tap over them. I swish them around in the water to clean off the noodles. If desired you can parboil the noodles by putting them either in boiling water for a minute or boil them in water in the microwave for a couple of minutes.

When all the yuckiness (yes, that is a technical term 🙂 ) is off of them, put them in a dry, hot skillet. Keep the heat on high and fry them for a few minutes.

Fry them up!

Once the noodles are fried they will be a little less mushy. They will never really crisp up, so don’t look for them to do so. At this point they are ready to be made into any variety of different noodle dishes. Add a tomato sauce. Turn them into a stir fry. Top them with your favorite cheese sauce. Or make this meal, inspired by THM’s “Creamless Creamy Veggies” (p352).

Creamless Creamy Chicken and Pasta

Adapted from Trim Healthy Mama

Serves 1


  • 1 Boneless, Skinless Chicken Breast
  • Rinsed and fried Konjac Noodles
  • 1 Cup Frozen Broccoli and/or other favorite veggies
  • 1 Wedge of Light Garlic and Herb Laughing Cow Cheese
  • 1/4 Cup Fat Free Chicken Broth
  • Parmesan Cheese
  • Garlic Powder, Salt, and Pepper

Ingredients to the Creamless Creamy Chicken and Pasta


  • In a skillet, or grill, cook the chicken breast either in strips or as a whole breast. Feel free to season it with the garlic powder, salt, pepper, and parmesan.
  • Pour the chicken broth into a small saucepan. Add your broccoli or other veggies and simmer on low heat.
  • After the veggies have softened, add in your seasonings (to taste) and your cheese wedge. Allow the cheese to melt.
  • Once the cheese has melted, add your noodles into the sauce and mix well. If the chicken is cut into strips, add it into the mixture as well.
  • Once everything is blended well, put onto a plate and sprinkle with some more parmesan.
  • Enjoy!

This delicious meal is cheap, easy, and healthy!

THM’ers: If you make it as listed above and make sure to cut off any fat on the chicken breast, you can easily count this as an FP meal, as the fat and carbs are minimal. It is also very filling because of the Konjac noodles.

Check out Gwen and Stacy‘s blogs for more wonderful recipes that are healthy, and delicious!



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One thought on “Creamless Creamy Chicken and Pasta

  1. Stacy @Stacy Makes Cents says:

    We love the Creamless Cream Sauce! I just served it tonight with cabbage and chicken from page 102. 🙂 Yummy!
    Thanks for the great tutorial on the noodles for those who haven’t made them yet. At first, they’re kinda scary. HA!
    Thanks for linking at Trim Healthy Tuesday!

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