This is a simple soup to prepare but has all the components to make it a meal in a bowl.
2 boneless, skinless organic chicken breasts
2 1/2 tsp (12 mL) sesame oil, divided
2 tsp (10 mL) ground coriander
1 tsp (5 mL) Chinese five spice powder
3 cups (750 mL) low-sodium chicken stock
5 cups (1.25 L) water
2 tsp (10 mL) peeled and grated fresh ginger
4 oz (125 g) dried soba noodles
6 shiitake mushrooms
1 lotus root, peeled and thinly sliced
1 Tbsp (15 mL) white miso paste
6 baby bok choy, trimmed
4 green onions, chopped
1/2 cup (125 mL) chopped cilantro
Pinches of togarashi (Japanese chili pepper)
Preheat oven to 350 F (180 C).
Brush chicken with 2 tsp (10 mL) sesame oil and rub with seasonings. Place in parchment-lined baking pan and bake uncovered in oven for 20 to 25 minutes or until cooked through. Remove and thinly slice. Set aside.
Bring stock, water, and ginger to a boil in large saucepan. Add noodles, mushrooms, and lotus root and simmer for 2 minutes. Remove a cup of broth to small bowl and whisk in miso paste. Return to saucepan and gently stir to disperse into rest of soup. Add bok choy and simmer for a further 2 minutes or until wilted.
Divide noodles and vegetables among 8 large bowls. Top with slices of chicken. Ladle broth over top. Sprinkle with green onions and cilantro. Add a couple of drops of sesame oil over each with a pinch of togarashi.
Each serving contains: 200 calories; 23 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 8 g fibre); 567 mg sodium
Not only delicious, this soup is also full of ingredients that can help us recover after an intense workout. Chicken, miso paste, and soba noodles all provide protein to promote muscle repair and growth. Bok choy contains potassium to help prevent muscle cramps, and ginger boasts anti-inflammatory properties that have been found to ease exercise-related soreness. What more could we ask for in a post-workout meal?
source: "Marvellous Miso", alive #379, May 2014
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