By: Dairy Farmers of Canada
(POSTED: November 16, 2010)
Chicken Noodle Bowl
Here's proof a fast-food favourite can get a nutritious makeover with fresh vegetables, Milk and lean chicken breast. It's a healthy meal to please take-out food fans.
1 tbsp (15 mL) butter
12 oz (375 g) boneless skinless chicken breasts (about 2), cut into thin strips
2 tbsp (30 mL) minced fresh gingerroot (or 1 tsp/5 mL ground ginger)
3 cups (750 mL) reduced-sodium chicken broth
1/4 cup (50 mL) reduced-sodium soy sauce
2 tbsp (30 mL) rice vinegar
1 tsp (5 mL) Asian red chili sauce (or to taste)
8 oz (250 g) small mushrooms, thinly sliced
3 stalks celery, thinly sliced
6 oz (175 g) wide rice noodles
2 tbsp (30 mL) cornstarch
1-1/2 cups (375 mL) Milk
1 cup (250 mL) bean sprouts
2 green onions, thinly sliced
1. Heat a large pot over medium-high heat. Add butter; swirl to coat. Add half each of the chicken and ginger and sauté for 2 min or until chicken is no longer pink inside; transfer to a bowl (some ginger will stick to pot). Repeat with remaining chicken and ginger. Set aside.
2. Add broth, soy sauce, vinegar and chili sauce to pot; increase heat to high and bring to boil, scraping up brown bits. Stir in mushrooms, celery and noodles. Whisk cornstarch into Milk; stir into pot. Reduce heat to medium and cook, stirring, for 5 to 10 min or until bubbling and noodles are tender.
3. Stir in chicken mixture. Season to taste with chili sauce. Using tongs, divide chicken and noodles among warmed serving bowls; ladle broth on top. Top with bean sprouts and green onions.
Preparation time: 15 minutes
Cooking time: 15 to 20 minutes
Yield: 4 servings
For the adventurous: For Korean flair, add 1 tbsp (15 mL) fish sauce and 1/2 tsp (2 mL) hot pepper flakes with broth and garnish each bowl with kimchi.
Healthy Eating Tip: Are you doing the DASH? Low sodium or salt foods like those included in this recipe are great but many people would do well to follow the DASH (Dietary Approaches to Reduce Hypertension) plan to keep their blood pressure healthy. DASH recommends lots of veggies and fruit along with 3 milk products daily - add in whole grains and lean meat. So simple!