Asian Noodle Bowl
Green onions, fresh gingerroot and Chinese cabbage make this aromatic soup similar to those served in authentic Asian noodle shops.
- 2 cups (500 mL) diced cooked chicken
- 2 cups (500 mL) thinly sliced bok choy
- 1/2 cup (125 mL) thinly sliced green onions with tops
- 8 oz (250 g) mushrooms, sliced
- 1/2 cup (125 mL) julienne-cut carrots, 1 inch long
- 1 1-in (2.5-cm) piece peeled fresh gingerroot, finely chopped
- 2 garlic cloves, pressed
- 3 cups (750 mL) water
- 1 can (14 oz) 100% fat-free vegetable broth (about 2 cups/500 mL)
- 2 tbsp (30 mL) reduced-sodium soy sauce
- 1 package (3 oz/90 g) oriental-flavor ramen noodles
Dice chicken and thinly slice bok choy and green onions using Chef’s Knife; set aside. Slice mushrooms using Egg Slicer Plus®. Using Julienne Peeler, cut carrot into julienne strips; cut strips into 1-in (2.5-cm) pieces. Peel gingerroot; finely chop using Food Chopper.
Place mushrooms, carrots, gingerroot and garlic pressed with Garlic Press in (4-qt./3.8-L) Casserole. Add water, broth soy sauce and seasoning packet from ramen noodles; bring to a boil over medium-high heat. Add chicken, bok choy, onions and noodles. Cover; remove from heat. Let stand 3 minutes. Serve immediately.
- 8 servings of 1 cup
Nutrients per serving:
Calories 130 (21% from fat), Total Fat 3 g, Saturated Fat .5 g, Cholesterol 30 mg, Carbohydrate 12 g, Protein 13 g, Sodium 580 mg, Fiber 1 g
U.S. Diabetic exchanges per serving:
1/2 starch, 1 low-fat meat, 1 vegetable (1/2 carb)
Bok choy is a vegetable with tender, dark green leaves and crunchy, white stalks. It is available in supermarkets year-round. Store it, tightly wrapped, in the refrigerator for up to 4 days. Bok choy can be stir-fried with other vegetables; it can also be cooked or served raw on its own. Shredded green cabbage can be substituted for the bok choy, if desired.
Gingerroot has a paper-thin, tan-colored skin that should be removed before use. Store gingerroot in a resealable plastic food storage bag in the refrigerator for up to 3 weeks or in the freezer for up to 6 months. To use frozen gingerroot, just slice off as much as you need.