After last week’s indulgent recipes, #SundaySupper is focusing on healthy meals today! Our host, the lovely Sunithi from Sue’s Nutrition Buzz is all about good food, made healthier. I chose to make chicken noodle soup because it’s one of the comfort foods of my childhood, and this version is light and flavorful with a kick of chili that clears your head and warms your body. Also, evidence may be merely anecdotal, I do believe that chicken soup is the best treatment for colds and coughs and general weariness of winter.
Make sure you scroll on down to the bottom of this post to see what other wonderful healthy dishes my fellow bloggers have cooked up for you this week. There are even some fabulous, guilt-free desserts!
Ingredients to serve four
4 medium boneless, skinless chicken breasts – about 1 lb or 500g
8 cups or almost 2 lt chicken stock
One stalk lemon grass
6-7 stalks green onions
1-2 red chilies (depending on your heat tolerance)
Large thumb fresh ginger
2 tablespoons fish sauce
1 medium carrot
5 1/4 oz or 150g (or more if you love them) snowpeas or mange-tout
200g fresh baby corn (about 12 little ears)
6 oz or 170g bean thread noodles
(Note: Feel free to substitute your preferred vegetables, sliced thinly. Just about anything fresh would taste good in this soup.)
Small bunch fresh cilantro or coriander leaves
Start by slicing your chicken breasts thinly, then sprinkle them with some flakey sea salt and a few good grinds of fresh black pepper. Put them into a bowl and give them a good stir. Cover with cling film and pop the bowl in the refrigerator.
Put your chicken stock in a large pot. Bring it to the boil and then turn the heat down to simmer.
Cut the root ends off of the lemon grass and the green onions and slice the white parts very thinly. For the lemon grass discard the hard green part of the stalk or have a read here of some ideas to use it. Cut the green part of the onions into 1 inch or 2cm lengths and set them aside to use later for garnish.
Chop your red chilies. Peel and mince your ginger.
Add the white parts of the lemon grass and green onions, the ginger and the chilies to the gently simmering stock. Add in the two tablespoons of fish sauce.
The longer you simmer, the better the soup will taste, but ideally this step should take a minimum of 20-25 minutes.
Meanwhile, pull the tough threads off of both sides of your snowpeas and cut your baby corn into short lengths.
Cut your carrot into little matchsticks using a sharp knife, or if you have a handy tool like mine, (a gift from a dear friend who knows me very well – purchased at Lakeland) use that. (Update: Since a few people asked, I found a Google Affiliate ad for a similar julienne peeler from SurLaTable and I've added it at the bottom. I think I earn a few cents if you buy through the link.)
Some recipes call for the chicken to be added to the stock a few minutes before the vegetables but I find that makes for a cloudy soup. So, pan-fry your sliced chicken with a little drizzle of olive oil over a high heat until it is just cooked, possibly still a little pink inside. It will finish cooking as it sits in the pan. (If cloudy chicken soup doesn’t bother you, feel free to add the chicken straight into the pot.)
Cover the bean thread noodles with very hot water in a heatproof bowl and allow to soften. This takes just a few minutes. Drain in a colander and then cut the noodles with a pair of sharp, clean scissors. This will make them way less messy to eat. Set aside until ready for serving.
When you are almost ready to serve, chop your cilantro and slice the lime into wedges.
About five to 10 minutes before you want to eat, depending on how crunchy you like your vegetables, add the carrot, snowpeas and baby corn to the pot. Turn the fire up slightly and cook until the vegetables are your desired doneness.
To serve, add some of the noodles and chicken (if it’s not already in the stock) to the bowl. Fill the bowl with hot broth and a share of the cooked vegetables. Top with a little cilantro and green onion. Each person should get a lime wedge for squeezing into the soup.
Finish up that box of Valentines’ Day chocolates. Go ahead. We’ll wait. *drums fingers and whistles* Okay, now follow these links to make something delicious and healthy for your next meal!
Sizzling Skinny Appetizers & Soups
- Napa Cabbage wrapped Chinese Spring Rolls by Small Wallet Big Appetite
- #DairyFree Cream of Broccoli Soup by Galactosemia in PDX
- Easy Vegan Lentil Soup by NeighborFood
- Tomato Basil Soup by No One Likes Crumbley Cookies
- Skinny Beef Chili by Webicurean
Healthy Skinny Mains & Sides
- Chicken with Herb Tomatoes and Pan Sauce by Hezzi D’s Books & Cooks
- Kale Salad with Pomegranates, Apples and Walnuts by The Girl in the Little Red Kitchen
- Skinny Salad Wraps by MamaMommyMom
- Mashed Cauliflower by Supper for a Steal
- Lamb Florentine Burger with Tzatziki by Country Girl in the Village
- Skinny Avocado Egg Salad Wraps by The Daily Dish Recipes
- Greek Yogurt Chicken Salad by Family Foodie
- Parchment-Poached Salmon by Simply Gourmet
- Maddy’s Arugula Salad by That Skinny Chick Can Bake
- Cauliflower Pizza by Cravings of a Lunatic
- Light chicken enchiladas by My Cute Bride
- Pear Almond Arugula Salad with Honey Vinaigrette by Vintage Kitchen
- Pasta Primavera by Crazy Foodie Stunts
- Cauliflower Fried Rice by Cupcakes & Kale Chips
- Ahi Tuna Salad by The Urban Mrs
- Soba Noodles with Edamame and Green Onions by Hip Foodie Mom
- Scallops Hong Kong Style by Magnolia Days
- Slow Cooker Pork and Green Chile Stew by Momma’s Meals
- Roasted Garlic, Chicken & Herb White Pizza by Dinners Dishes and Desserts
- Polynesian Salad with Pineapple Vinaigrette by Peanut Butter and Peppers
- Herb Roasted Salmon with Steamed Cabbage & Peas by The Lovely Pantry
- Turkey and Black Bean Taco Burgers by In The Kitchen With K P
- Salmon Tikka Wraps with Cucumber Raita by Soni’s Food
- Whole wheat pasta with Spicy Roasted Cauliflower by Crispy Bits & Burnt Ends
- Slow Cooker Baby Back Ribs by I Run For Wine
- Chipotle Black Bean Burgers with Baked Garlic Home Fries by Curious Cuisiniere
- The Ninja Baker’s Sake & Miso Salmon by Ninja Baking
- Roasted Sweet Potato, Quinoa and Black Bean Burgers with Parsnip Fries by Gourmet Drizzles
- Slow Cooker Chicken and Smoked Sausage Cassoulet by The Weekend Gourmet
- Cumin Roasted Cauliflower and Carrots by Mangoes and Chutney
- Italian Sub Salad by Diabetic Foodie
- Swiss Chard and Quinoa Croquettes by The Wimpy Vegetarian
- Broccoli Patties with Arugula and Champagne Vinaigrette by Sustainable Dad
- Raw Kale Salad with Chickpeas and Salmon in Orange Dressing by Shockingly Delicious
- Greek Yogurt Egg Salad Sandwich by Damn Delicious
- Confetti Cabbage and Salmon Wraps by The Roxx Box
- Escarole and Beans by Midlife Roadtrip
- Cajun Black Beans by Ruffles and Truffles
- Caprese salad by The Little Ferraro Kitchen
- Skinny Wholegrain Fettuccine Alfredo with Greek Yogurt & Coconut Oil by Sue’s Nutrition Buzz
Guilt Free Skinny Desserts & Snacks
- Chocolate Avocado Cake by Gotta Get Baked
- Tiramisu Parfaits by Kudos Kitchen by Renee
- Sugar Free Banana Almond Muffins by What Smells So Good?
- Strawberry Coconut Cinnamon Buns by Juanita’s Cocina
- Warm Apple Crumble by Mama’s Blissful Bites
- Dark Chocolate-Dipped Apricots by girlichef
- Homemade Protein Bar Recipe by Masala Herb
- Skinny Chocolate Almond Pudding by Basic N Delicious
- Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog
Join the #SundaySupper conversation on Twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing out special skinnified recipes! Our weekly chat starts at 7 p.m. ET and you do not want to miss out on the fun. Follow the#SundaySupper hash tag and remember to include it in your tweets to join in the chat.
Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.
Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!