Mayo Clinic Health Library

Recipe: Gingery chicken noodle soup

Updated: 05-19-2011

Dietitian's tip: To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.

Ingredients

Serves: 8

  • 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
  • 4 cups chicken stock or broth
  • 2 tablespoons reduced-sodium soy sauce
  • 1 pound skinless, boneless chicken breasts, chopped
  • 1 cup shelled edamame
  • 1 cup plain soy milk (soya milk)
  • 1/4 cup chopped fresh cilantro (fresh coriander)

Directions

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 stock and soy sauce and bring to a boil. Add the chicken and edamame 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.

Nutritional Analysis per serving
  • Calories: 184
  • Total carbohydrate: 11 g
  • Cholesterol: 33 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 2 g
  • Protein: 22 g
  • Saturated fat: 1 g
  • Sodium: 267 mg
  • Total fat: 5 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings