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Silk Road Chicken Noodle Soup

Serves 4.


    Silk Road Chicken Noodle Soup

    This “feel-good” soup is aromatic and chock full of protein and fragrant Asian flavours. It’s the perfect antidote for a miserable cold—or just miserably cold weather!



    You can control the sodium content of your soups by using homemade chicken or vegetable stocks. In addition, when purchasing ready-made stocks, read labels carefully. One popular brand’s regular organic chicken stock contains 740 mg of sodium per cup versus 115 mg in its low-sodium variety!


    Silk Road Chicken Noodle Soup


    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1/2 lb (225 g) boneless, skinless chicken thighs
    • 1 garlic clove, peeled and minced
    • 4 cups (1 L) homemade or sodium-reduced chicken stock
    • 2 lemongrass stalks, sliced in half lengthwise
    • 2 in (5 cm) fresh ginger root, peeled and sliced
    • 1 1/2 tsp (7 mL) fish sauce
    • 1 Tbsp (15 mL) low-sodium wheat-free soy sauce
    • 1 1/2 Tbsp (22 mL) chili sauce
    • 1 Tbsp (15 mL) coconut nectar syrup or molasses
    • 7 oz (200 g) brown rice vermicelli
    • 2 cups (500 mL) bok choy, green part only, shredded
    • Cilantro or parsley for garnish (optional)


    Per serving:

    • calories363
    • protein17g
    • fat7g
      • saturated fat1g
      • trans fat0g
    • carbohydrates59g
      • sugars4g
      • fibre2g
    • sodium486mg



    Heat oil in large saucepan over medium heat. Add chicken thighs and brown on one side for about 1 to 2 minutes. Turn thighs, add garlic, and cook for 1 to 2 minutes more. Remove garlic and chicken from pan and set aside on clean plate.


    Add chicken stock, lemongrass, ginger, fish sauce, soy sauce, chili sauce, and syrup to pan, scraping pan bottom with fork as you do to release the u201cbrowningu201d into pan. Bring mixture to a boil, then reduce heat, add chicken and garlic, and simmer gently for 10 minutes.


    Meanwhile, put noodles in large saucepan of boiling water, turn off heat, and leave to stand for about 4 to 5 minutes till tender, or according to package instructions. Drain well and divide among 4 deep soup bowls.


    Strain soup through sieve to remove ginger chunks, lemongrass, garlic, and chicken. Remove chicken from sieve and flake into small bite-sized pieces. Return strained stock and chicken to pan. Add shredded bok choy and cook over medium heat till greens are tenderu2014about 3 minutes. Ladle soup immediately over noodles and garnish each bowl with cilantro or parsley (optional).



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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.