Chicken Noodles in Mushroom Broth
Five spice powder is one of the essential seasonings for much of Chinese cooking and infuses broths with a balanced mixture of sweet, savoury, and peppery flavour.
1 lemon grass stalk
3 cups (750 mL) low-sodium chicken broth
1/2 oz (14 g) dried shiitake mushrooms
2 in (5 cm) piece ginger, peeled and thinly sliced
1 Tbsp (15 mL) low-sodium soy sauce
1 1/2 tsp (7 mL) Chinese five spice powder
1/4 tsp (1 mL) red chili flakes
2 tsp (10 mL) sesame oil
6 oz (170 g) udon noodles (choose soba noodles for a wheat-free option)
1 Tbsp (15 mL) grapeseed oil or peanut oil
1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces
2 cups (500 mL) snow peas, ends trimmed
4 or 5 baby bok choy, leafy parts only
3 green onions, thinly sliced
1/4 cup (60 mL) cilantro
1 Tbsp (15 mL) sesame seeds
Slice off tough end of lemon grass and discard. Cut remaining lemon grass into 2 in (5 cm) pieces and smash each piece. Bring lemon grass, broth, mushrooms, ginger, soy sauce, five spice powder, and chili flakes to a boil in medium saucepan. Turn off heat, stir in sesame oil, and set aside for at least 30 minutes.
Prepare noodles according to package directions. Drain, rinse well, and set aside.
Heat grapeseed or peanut oil in wok or large skillet over medium-high heat. Add chicken and cook until no longer pink, about 5 minutes. Remove chicken from pan and set aside. Add snow peas to pan and heat until tender, about 2 minutes. Add bok choy and green onions and heat just until bok choy has slightly wilted.
Remove lemon grass from broth and reheat to just under a simmer. If noodles have stuck together, rinse under cold water to loosen. Divide noodles, chicken, and vegetables among serving bowls. Spoon broth overtop and garnish with cilantro and sesame seeds.
Serves 4.
Each serving contains: 388 calories; 30 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 38 g total carbohydrates (12 g sugars, 5 g fibre); 486 mg sodium
Source: "Oodles of Noodles", alive #377, March 2014
Chicken Noodles in Mushroom Broth
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
