| Prep Time ⇒ | 10 mins |
| Cook Time ⇒ | 25 mins |
| Protein ⇒ | 29g |
| Fat ⇒ | 30g |
| Carbs ⇒ | 74g |
Chinese-Style Long and Short Soup
Warm up with this quick and flavorful Chinese-style soup, perfect for chilly evenings when comfort is a must!
Ingredients :
- 2 tsp sesame oil
- 500g frozen prawn or pork dumplings
- 4 cups (1L) reduced-salt chicken stock
- 2 tbsp reduced-salt soy sauce
- 1 tbsp brown sugar
- 5cm piece of ginger, peeled and cut into matchsticks
- 2 garlic cloves, crushed
- 2 cinnamon sticks or quills
- 2 whole star anise
- 2 strips of orange rind
- 1 Coles RSPCA Approved Australian Chicken Breast Fillet
- 90g soba noodles
- 1 bunch baby bok choy, quartered lengthways
- 1 tbsp chili oil or sambal oelek (optional)
- 2 spring onions, thinly sliced diagonally
Directions :
Step 1: In a large saucepan, heat half of the sesame oil over high heat. Add the dumplings and cook for 2 minutes, or until golden underneath. Transfer them to a plate.
Step 2: In the same pan, combine the chicken stock, soy sauce, brown sugar, ginger, garlic, cinnamon, star anise, orange rind, and 2 cups (500ml) of water. Bring to a boil, then reduce the heat to low. Add the chicken breast and cook for 15 minutes, or until fully cooked. Once done, transfer the chicken to a plate and thinly slice it.
Step 3: Return the dumplings to the pan along with the soba noodles. Cook for 5 minutes or until the noodles are tender. Stir in the bok choy. Serve the soup in bowls, drizzling with the remaining sesame oil. Top with the sliced chicken, and add chili oil or sambal oelek if desired, along with the sliced spring onions.
Recipe Facts :
This soup is not only delicious but also boasts health benefits. Ginger is known for its anti-inflammatory properties, while bok choy is rich in vitamins A and C. For more insights on the benefits of ginger, check out this Wikipedia article.
For more delightful recipes, visit Hearty Recipes.
Recipe Note :
SWAP ME: For a seafood twist, replace the chicken breast with 300g of peeled and deveined raw prawns. Simply stir them into the soup mixture during the last 3 minutes of cooking for a tasty variation. Enjoy your meal!
The nutritional benefits of the ingredients in Chinese-style long and short soup :
The Foundation of Flavor: Chicken Benefits
In Chinese-style long and short soup, chicken serves as the primary protein source, bringing not only flavor but also numerous health benefits. Chicken, especially when using lean cuts like breast meat, is a fantastic source of high-quality protein, which is essential for muscle repair and growth. A standard serving can provide about 25 grams of protein, making it a perfect choice for those seeking to maintain or build muscle mass.
Additionally, chicken is rich in B vitamins, particularly niacin (B3) and vitamin B6. Niacin plays a crucial role in energy metabolism, while vitamin B6 is vital for brain health and the production of neurotransmitters. Furthermore, chicken provides essential minerals such as phosphorus, which supports bone health, and selenium, which is important for antioxidant protection. For more detailed information about chicken’s nutritional benefits, you can explore Wikipedia.
Noodles: A Comforting Carbohydrate Source
The noodles in Chinese-style long and short soup provide a comforting base that contributes essential carbohydrates to the dish. Depending on the type of noodles used—such as wheat, rice, or egg noodles—each type has its unique nutritional profile. For instance, whole wheat noodles offer more fiber and nutrients compared to refined noodles, promoting better digestive health and sustained energy levels.
Carbohydrates are the body’s primary energy source, making noodles an integral part of this dish. They complement the protein from the chicken, creating a balanced meal that fuels your activities. For more on various noodle types and recipes, check out Hearty Recipes.
The Broth: A Nutrient-Rich Base
The broth is the heart of any soup, and in Chinese-style long and short soup, it provides both flavor and nourishment. Often made by simmering chicken bones, the broth is rich in collagen, which is beneficial for skin, hair, and joint health. Collagen helps maintain skin elasticity and can improve the appearance of fine lines and wrinkles.
In addition to collagen, adding ingredients like ginger and garlic to the broth enhances its health benefits. Ginger is known for its anti-inflammatory properties and can aid in digestion, while garlic supports the immune system and has cardiovascular benefits. To learn more about the benefits of broth, visit Wikipedia.
Vegetables: Colorful and Nutrient-Dense
Incorporating a variety of vegetables into your soup not only adds color but also boosts its nutritional value. Common vegetables like bok choy, carrots, and mushrooms each contribute unique health benefits. Bok choy is low in calories and high in vitamins A and C, both of which are powerful antioxidants that help combat oxidative stress and promote healthy skin.
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A, supporting eye health and immune function. Mushrooms, especially varieties like shiitake or oyster, provide essential nutrients such as selenium and vitamin D, promoting overall health. For more on the health benefits of vegetables, check out Hearty Recipes.
Toppings: The Finishing Touches
Toppings can elevate your Chinese-style long and short soup, adding layers of flavor and nutrition. Common toppings like scallions, cilantro, and sesame seeds enhance the dish both visually and nutritionally. Scallions are rich in antioxidants and provide vitamin K, which is important for blood health and bone density.
Cilantro, on the other hand, adds a burst of freshness and is known for its detoxifying properties. It can help remove heavy metals from the body and has been linked to improved digestion. Sprinkling sesame seeds on top introduces healthy fats, including omega-6 fatty acids, which are beneficial for heart health. For more information on these toppings, visit Wikipedia.
The Importance of a Balanced Meal
Chinese-style long and short soup exemplifies a balanced meal by incorporating protein, carbohydrates, and a variety of vegetables. A balanced diet is crucial for overall health and well-being, ensuring your body receives the nutrients it needs to function optimally. This soup not only satisfies hunger but also provides a wealth of vitamins and minerals, promoting long-term health.
Conclusion: A Nutritional Delight
In summary, Chinese-style long and short soup is a delightful dish that combines nutritious ingredients to create a comforting meal. The combination of chicken, noodles, vegetables, and flavorful broth not only pleases the palate but also offers numerous health benefits. Whether you’re looking for a quick weeknight dinner or a soothing lunch, this soup is both nourishing and satisfying.
For more delicious recipes and ideas on hearty meals, be sure to visit Hearty Recipes. Enjoy cooking!