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Recipe: Gingery chicken noodle soup

Recipe: Gingery chicken noodle soup

Gingery chicken noodle soup — one of many healthy recipes from Mayo Clinic.

To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.


Directions

Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don''t let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don''t let boil.

Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately.


Ingredients
  • 3 ounces dried soba noodles
  • 1 tablespoon olive oil
  • 1 large yellow onion, chopped
  • 1 tablespoon peeled and minced fresh ginger
  • 1 carrot, peeled and finely chopped
  • 1 clove garlic, minced
  • 4 cups chicken stock or broth
  • 2 tablespoons reduced-sodium soy sauce
  • 1 pound skinless, boneless chicken breasts, chopped
  • 1 cup shelled edamame
  • 1 cup plain soy milk (soya milk)
  • 1/4 cup chopped fresh cilantro (fresh coriander)

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories184 
Carbohydrate11 g 
Cholesterol33 mg 
Fiber2 g 
Monounsaturatedfat2 g 
Potassium 
Protein22 g 
Saturatedfat1 g 
Servingsize 
Sodium267 mg 
TotalFat5 g 

2011-05-19

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