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Asian-Inspired Chicken Noodle Soup

Serves 6


    Here’s a nutritional upgrade of the iconic cold- and flu-fighter soup that offers a fiery Asian twist. The searing serrano chili pepper is a smaller and more potent version of the jalapeno. If you want your soup to pack more of a punch, include more serrano seeds.


    Asian-Inspired Chicken Noodle Soup


    • 1 1/2 cups (350 mL) sliced dried mushrooms
    • 2/3 pkg (about 6 oz/170 g) soba noodles
    • 1 Tbsp (15 mL) grapeseed or coconut oil
    • 1 lb (450 g) skinless, boneless chicken thighs, cut into 1/2 in (1.25 cm) slices
    • 2 medium-sized carrots, sliced into matchsticks
    • 2 garlic cloves, minced
    • 2 green onions, white and green parts, thinly sliced
    • 1 serrano chili pepper, thinly sliced
    • 1 Tbsp (15 mL) finely minced ginger
    • 1 1/2 tsp (7 mL) Chinese five spice powder
    • 1/4 tsp (1 mL) sea salt
    • 5 cups (1. 25 L) no-sodium or low-sodium chicken broth
    • 6 baby bok choy, thinly sliced
    • 3 Tbsp (45 mL) wakame flakes (optional)
    • 2 Tbsp (30 mL) sesame seeds


    Per serving:

    • calories264
    • protein22g
    • fat7g
      • saturated fat1g
      • trans fat0g
    • carbohydrates30g
      • sugars3g
      • fibre2g
    • sodium471mg



    Place mushrooms in bowl, cover with cold water, and soak until softened, about 30 minutes. Drain and reserve soaking water.


    In large saucepan, prepare soba noodles according to package directions. Drain and rinse.


    Return pan to stove and heat oil over medium heat. Add chicken and cook until no longer pink, about 6 minutes.


    Stir in carrot, garlic, green onions, serrano chili pepper, ginger, five spice powder, and salt. Cook for 1 minute. Pour in broth and 1 cup (250 mL) mushroom soaking liquid. Bring to a simmer and then stir in mushrooms, bok choy, and wakame flakes, if using; heat for 2 minutes. Stir in soba noodles.


    Divide soup among serving bowls and garnish with sesame seeds.



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    Pear and Butternut Squash Salad with Ginger, Crispy Sage, and Hazelnuts

    Pear and Butternut Squash Salad with Ginger, Crispy Sage, and Hazelnuts

    Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.