After last week’s indulgent recipes, #SundaySupper is
focusing on healthy meals today! Our
host, the lovely Sunithi from Sue’s Nutrition Buzz is all about good food, made healthier. I chose to make chicken noodle soup because it’s one of the comfort
foods of my childhood.
Make sure you scroll on down to the bottom of this post to
see what other wonderful healthy dishes my fellow bloggers have cooked up for
you this week. There are even some
fabulous, guilt-free desserts!
Spicy Asian Chicken Noodle Soup
Ingredients to serve four
4 medium boneless, skinless chicken breasts – about 1 lb or
500g
Sea salt
Black pepper
8 cups or almost 2 lt chicken stock
One stalk lemon grass
6-7 stalks green onions
1-2 red chilies (depending on your heat tolerance)
Large thumb fresh ginger
2 tablespoons fish sauce
1 medium carrot
5 1/4 oz or 150g (or more if you love them) snowpeas or
mange-tout
200g fresh baby corn (about 12 little ears)
6 oz or 170g bean thread noodles
(Note: Feel free to substitute your preferred vegetables,
sliced thinly. Just about anything fresh would
taste good in this soup.)
For serving:
Small bunch fresh cilantro or coriander leaves
1 lime
Method
Start by slicing your chicken breasts thinly, then sprinkle
them with some flakey sea salt and a few good grinds of fresh black
pepper. Put them into a bowl and give
them a good stir. Cover with cling film
and pop the bowl in the refrigerator.
Put your chicken stock in a large pot. Bring it to the boil and then turn the heat
down to simmer.
Cut the root ends off of the lemon grass and the green
onions and slice the white parts very thinly.
For the lemon grass discard the hard green part of the stalk or have a
read here of some ideas to use it. Cut the green part of the onions into 1
inch or 2cm lengths and set them aside to use later for garnish.
Chop your red chilies.
Peel and mince your ginger.
Add the white parts of the lemon grass and green onions, the
ginger and the chilies to the gently simmering stock. Add in the two tablespoons of fish sauce.
The longer you simmer, the better the soup will taste, but
ideally this step should take a minimum of 20-25 minutes.
Meanwhile, pull the tough threads off of both sides of your
snowpeas and cut your baby corn into short lengths.
Cut your carrot into little matchsticks using a sharp knife,
or if you have a handy tool like mine, (a gift from a dear friend who knows me
very well – purchased at Lakeland)
use that. (Update: Since a few people asked, I found a Google Affiliate ad for a similar julienne peeler from SurLaTable and I've added it at the bottom. I think I earn a few cents if you buy through the link.)
Some recipes call for the chicken to be added to the stock a
few minutes before the vegetables but I find that makes for a cloudy soup. So, pan-fry your sliced chicken with a little
drizzle of olive oil over a high heat until it is just cooked, possibly still a
little pink inside. It will finish
cooking as it sits in the pan. (If
cloudy chicken soup doesn’t bother you, feel free to add the chicken straight
into the pot.)
Cover the bean thread noodles with very hot water in a heatproof
bowl and allow to soften. This takes
just a few minutes. Drain in a colander
and then cut the noodles with a pair of sharp, clean scissors. This will make them way less messy to eat. Set aside until ready for serving.
When you are almost ready to serve, chop your cilantro and
slice the lime into wedges.
About five to 10 minutes before you want to eat, depending
on how crunchy you like your vegetables, add the carrot, snowpeas and baby corn
to the pot. Turn the fire up slightly
and cook until the vegetables are your desired doneness.
To serve, add some of the noodles and chicken (if it’s not
already in the stock) to the bowl. Fill
the bowl with hot broth and a share of the cooked vegetables. Top with a little cilantro and green onion. Each person should get a lime wedge for
squeezing into the soup.
Enjoy!
Finish up that box of Valentines’ Day chocolates. Go ahead.
We’ll wait. *drums fingers and whistles* Okay, now follow these links to make something
delicious and healthy for your next meal!
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