Here is a nutritional upgrade of the iconic 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.
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
Place mushrooms in bowl, cover with cold water, and soak until softened, about 30 minutes. Drain, reserving 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.
Each serving contains: 264 calories; 22 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 30 g total carbohydrates (3 g sugars, 2 g fibre); 471 mg sodium
from "Red Hot Chili Peppers", alive #365, March 2013
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
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