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.
Serves 4.
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
Cabbage
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
Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives. The smaller, the better The smaller you cut garlic, the more oils you’ll release, providing additional flavour. Looking to achieve more subtle flavour? Slice your garlic rather than crushing it.
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.