Low FODMAP Chicken Ramen Noodle Soup

13 60 604
Ingredients Minutes Calories
Prep Cook Servings
15 min 45 min 2
Low FODMAP Chicken Ramen Noodle Soup
Health Highlights
This Japanese inspired dish has been modified to create a low FODMAP version that doesn't skimp on flavor and is packed with protein!

Ingredients


350 gm Chicken breast, boneless, skinless
2 tsp Extra virgin olive oil, garlic-infused
2 tsp Sesame oil
2 tsp Ginger (fresh; minced)
1 tbsp Soy sauce, tamari
1 1/2 tbsp Rice wine vinegar
2 tsp Granulated sugar
4 cup Chicken broth (stock), low sodium (FODY or other low FODMAP option)
2 head Baby bok choy (separated into pieces)
2 large Egg
1/2 cup Green onion (tops only, finely chopped)
100 gm Rice noodles, dry (or soba)
1 pinch Salt and pepper (to taste)

Instructions


  1. Cook the Chicken. Preheat the oven to 180°C (375°F). Generously season the chicken with salt and pepper.
  2. Heat garlic-infused olive oil in a large, oven-safe frying pan over medium heat. Add the chicken and sear for about 5 minutes per side until golden brown. Transfer the pan to the oven and roast for 15–20 minutes, or until the chicken is fully cooked.
  3. Remove from the oven, transfer the chicken to a plate, and cover with foil to keep warm.
  4. Prepare the Broth: In a large pot over medium heat, heat the sesame oil. Add the ginger and sauté for a few minutes until softened. Stir in the soy sauce, rice wine vinegar, and sugar, cooking for another minute.
  5. Pour in the stock, cover, and bring to a boil. Remove the lid and let simmer uncovered for 5 minutes. Add the bok choy and simmer for a few more minutes until wilted. Season with salt to taste.

  6. Make the Soft-Boiled Eggs. Fill a pot with enough water to cover the eggs and bring to a boil. Gently lower the eggs into the water and simmer for about 8 minutes.

  7. Once cooked, use a slotted spoon to transfer the eggs into a bowl of cold water to stop the cooking process. When cool enough to handle, carefully peel the shells and slice the eggs in half lengthwise. Set aside.

  8. Slice the cooked chicken into thin pieces and set aside.

  9. Bring the same pot of boiling water (used for the eggs) back to a boil and cook the noodles for 2–3 minutes, until tender.

  10. Divide the noodles into two large bowls. Pour over the ramen broth and top with the sliced chicken, soft-boiled egg, and spring onion tops. Serve immediately.


Nutrition Facts

Per Portion

Calories 604
Calories from fat 176
Calories from saturated fat 37
Total Fat 19.6 g
Saturated Fat 4.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 8.5 g
Cholesterol 344 mg
Sodium 1146 mg
Potassium 1060 mg
Total Carbohydrate 52 g
Dietary Fiber 2.7 g
Sugars 8.9 g
Protein 54 g

Dietary servings

Per Portion


Grain 2.5
Meat 1.9
Meat Alternative 0.6
Vegetables 3.5

Energy sources


Pygal1%383.108145069988990.8150828387339734%447.53842768356105134.1516080478674629%381.7291120154349239.2298637452479736%313.0464549964439132.9019422479055434%29%36%AlcoholCarbohydratesFatProtein

Meal Type(s)





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