Chicken and Soba Noodle Soup

In this Asian chicken noodle soup, salt flavors the stock as it cooks and softens the bitter bok choy.

Yield: 6 servings (serving size: about 1 1/2 cups)

Ingredients

• 2  teaspoons  dark sesame oil
• 1  cup  chopped carrot
• 1  cup  thinly sliced celery
• 3/4  cup  chopped onion
• 3/4  teaspoon  salt, divided
• 1  tablespoon  minced peeled fresh ginger
• 3  garlic cloves, minced
• 5  cups  water
• 2  tablespoons  low-sodium soy sauce
• 1/2  teaspoon  hot chile sauce with garlic (such as KA-ME)
• 2  (14-ounce) cans fat-free, less-sodium chicken broth
• 2  (8-ounce) chicken breast halves, skinned
• 2  ounces  uncooked soba noodles
• 4  cups  shredded bok choy
• 1  cup  (1/2-inch) slices green onions
• 3  tablespoons  thinly sliced fresh basil
• 1/4  teaspoon  freshly ground black pepper
• 1  tablespoon  fresh lime juice

Preparation

Heat the oil in a Dutch oven over medium heat. Add carrot, celery, and chopped onion; cook 5 minutes or until tender, stirring frequently. Add 1/4 teaspoon salt, ginger, and garlic; cook 1 minute, stirring constantly. Add 1/4 teaspoon salt, water, soy sauce, chile sauce, broth, and chicken. Bring to a boil; reduce heat, and simmer 1 hour. Remove chicken from pan; cool slightly. Remove chicken from bones. Shred meat with 2 forks; discard bones. Add chicken to pan; bring to a boil. Add soba; cook 5 minutes. Stir in bok choy; reduce heat, and simmer 3 minutes. Stir in 1/4 teaspoon salt, green onions, basil, and pepper; cook 2 minutes. Remove from heat; stir in lime juice.

Nutritional Information

Calories:

149 (16% from fat)

Fat:

2.6g (sat 0.4g,mono 0.8g,poly 0.9g)

Protein:

15.5g

Carbohydrate:

15.4g

Fiber:

3g

Cholesterol:

29mg

Iron:

1.6mg

Sodium:

731mg

Calcium:

82mg