The Gingery Shiitake Chicken Noodle Soup is surprisingly delicious and refreshing for a healing food to combat common cold or flu. It is much lighter than a classic chicken noodle (both, in taste and calories), yet is even stronger nutritionally than a traditional take. Each ingredient in this soup is carrying some anti-cold property: homemade chicken broth
is a famous immunity booster; garlic, onion, ginger and thyme induce sinus-clearing and anti-infection action; while carrots, edamame, parsley, cilantro and lime have vitamins A, C, E, K, B6, Omega 3 & 6 fatty acids and phytochemicals that combat infection and strengthen the immunity, and on and on with a good stuff…
This post may sound a bit academic, because, in fact, I am writing it in preparation of my Nutrition for Health Promotion and Disease Prevention course assignment called “Healing Foods, A Multicultural Potluck”. In this assignment, I am supposed to create a dish that represents the ability to prevent disease or promote health in my food culture, do an independent nutrient analysis, provide visual documentation of the final product, and share the health-related significance that this cultural dish has. I won’t bother you with all the steps of the assignment, but will just say that I initially selected homemade chicken noodle (as it is considered to be one of the best remedies for cold and flu in North America). However, I also wanted to try something new, so I selected a recipe that is based on homemade chicken broth, but has a Japanese twist on the ingredients in a tribute to a fusion cuisine, which is getting so popular these days. Based on low-calories Japanese food staple, soba noodles, edamame beans, shiitake and ginger might not be classic Canadian ingredients, but they do bring traditional chicken noodle soup to a whole new level nutritionally.
For the recipe and nutritional analysis I did an adaptation of “Gingery Chicken Noodle Soup” from Mayo Clinic.I added 1/2 oz (14 g) of sliced dried shiitake mushrooms in my version of the recipe for an extra layer of taste and to supplement the dish with some extra fiber and minerals. I also added a pinch of chilli pepper to the soup and some lime wedges to squeeze into the final product. The result is – simply amazing! A steaming bowl of heavenly light soup with a strong healing power.
GINGERY SHIITAKE CHICKEN NOODLE SOUP
1/2 oz (14 g) dried Shiitake mushrooms
3 ounces dried Soba noodles
1 tablespoon olive oil
1 large yellow onion, chopped
1 tablespoon peeled and minced fresh ginger
1 carrot, peeled and finely chopped
1 clove garlic, minced
2 tablespoons reduced-sodium soy sauce
1 pound skinless, boneless chicken breasts, chopped
1 cup shelled edamame
1 cup plain soy milk (soya milk)
1/2 cup chopped fresh cilantro (fresh coriander)
pinch of chilli pepper flakes
1 lime cut into 8 wedges to garnish
Reconstitute shiitake mushrooms by soaking them in hot water for 15 minutes.
Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don’t let the garlic brown. Add the homemade chicken stock (see below recipe) and soy sauce and bring to a boil. Add the chicken, shiitake mushrooms, edamame and chilli flakes and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don’t let boil.
Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately with a lime wedge on a side.
Adapted from Gingery Chicken Noodle Soup recipe at www.mayoclinic.com