This is a filling one-pot soup for dinner. Use time while the noodles hydrate to prep all the fresh ingredients.
5 cups (1.25 L) dried rice noodles
2 to 4 Tbsp (30 to 60 mL) low-sodium soy sauce
2 Tbsp (30 mL) sesame oil
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) palm sugar
1 garlic clove, minced
Pinch of chili flakes (optional)
3 cups (750 mL) shredded Savoy cabbage
1 tsp (5 mL) extra-virgin olive oil
1 skinless, boneless chicken breast, thinly sliced
1/2 red onion, thinly sliced
1 cup (250 mL) thickly sliced shiitake mushrooms
4 baby bok choy, thinly sliced
1 cup (250 mL) low-sodium chicken broth
3 cups (750 mL) water
Soak noodles in warm water until soft, about 5 minutes.
In small bowl, whisk soy sauce with sesame oil, vinegar, sugar, garlic, and chili flakes (if using).
Drain noodles, then divide among 4 large soup bowls. Divide cabbage, then pile overtop. Set aside.
Heat oil in large frying pan over medium-high heat. When hot, add chicken, onion, and mushrooms. Stir-fry until chicken is cooked through, about 2 minutes. Pour in soy sauce mixture, then add bok choy. Stir-fry until bok choy wilts, about 1 minute. Divide mixture among soup bowls.
Return frying pan to burner and add broth and water. Bring to a boil, stirring often, then pour into soup bowls.
Each serving contains: 427 calories; 17 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 69 g total carbohydrates (8 g sugars, 5 g fibre); 444 mg sodium
is an excellent source of nutrients, such as vitamins A, B6, C, and K; potassium; calcium; iron; and fibre. Savoy cabbage also provides beta carotene, an antioxidant that’s important for heart health and cancer prevention. Studies of young female athletes show that beta carotene may improve oxygen capacity and muscular fitness.
source: "30 Minute Meals", alive #371, September 2013
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.