Wednesday, April 30, 2025

Colourful and oh so healthy, this chicken noodle soup is perfect for when someone is feeling a little under the weather or needs an immune-enhancing boost. Provide garnishes of green onions, coriander and kick-it-up chili garlic sauce to put in the bottom of deep soup bowls before adding soup. Serve with both a spoon and fork (or chopsticks if you’re dexterous).

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Serves 6

2 boneless skinless Ontario Chicken Thighs, trimmed and thinly sliced

2 Ontario Carrots, julienned

2 cloves garlic, minced

1 large Ontario Onion, diced

1 Ontario Greenhouse Sweet Red Pepper, julienned

2 cups (500 mL) thinly sliced stemmed Ontario Shitake or thinly sliced Crimini Mushrooms

1 tbsp (15 mL) minced fresh gingerroot

3 oz (90 g) spaghetti, broken into quarters (about 1 cup/250 mL) or other thin noodles

8 cups (2 L) sodium- reduced chicken broth

2 tbsp (25 mL) soy sauce

Garnishes:

6 green onions, thinly sliced on diagonal

Fresh Ontario Coriander Leaves, about 1/2 cup (125 mL)

Asian chili garlic sauce, about 1/3 cup (75 mL)

In large saucepan, combine chicken, carrots, garlic, onion, red pepper, mushrooms, ginger, spaghetti and broth. Cover and bring to boil over high heat. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken, vegetables and spaghetti are tender, removing any foam with rubber spatula. Remove from heat. Stir in soy sauce

Garnish: Place green onions, coriander and chili garlic sauce in separate bowls. Let guests put their choice in soup bowl. Ladle soup over top.

Nutritional Information:

PROTEIN: 9 grams

FAT: 2 grams

CARBOHYDRATE: 27 grams

CALORIES: 158

Source of fibre

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Chicken Vegetable Fried Rice

Use cold rice as it is firmer and has less moisture than freshly cooked rice for a fried rice dish that is not mushy. Cook 1-1/2 cups (375 mL) raw rice to get 3 cups (750 mL) cooked. Swap out the chicken for pork, beef or firm tofu.

Preparation Time: 15 minutes

Cooking Time: about 16 minutes

Serves 4

1/4 cup (50 mL) oyster sauce

2 tbsp (25 mL) sodium-reduced soy sauce

4 tsp (20 mL) vegetable oil

2 Ontario Eggs, lightly beaten

8 oz (250 g) boneless skinless Ontario Chicken Breast, cut into pieces

3 cloves garlic, minced

1 Ontario Onion, chopped

1 Ontario Carrot, diced

1 Ontario Greenhouse Sweet Red Pepper, chopped

2 cups (500 mL) thinly sliced Ontario Green Cabbage

3 cups (750 mL) cold cooked long grain rice

1 cup (250 mL) frozen peas, thawed

1 Ontario Greenhouse Tomato, chopped

In small bowl, whisk together oyster and soy sauce; set aside.

In wok or large skillet, heat 2 tsp (10 mL) of the oil over medium heat. Pour in eggs and stir-fry, until scrambled; transfer to plate.

Wipe out wok. Return wok to stove, increase heat to high. Add remaining oil and chicken; stir-fry for 4 to 6 minutes or until no longer pink. Transfer to plate with eggs.

Reduce heat to medium-high. Add garlic, onion and carrot; stir-fry for 2 minutes. Add red pepper and cabbage; stir-fry for 2 minutes. Add rice and peas; stir-fry for 3 minutes or until hot. Add reserved oyster sauce mixture, along with egg, chicken and tomato; toss to combine.

Nutritional Information:

PROTEIN: 24 grams

FAT: 9 grams

CARBOHYDRATE: 61 grams

CALORIES: 421

FIBRE: 5 grams

SODIUM: 485 mg