Chicken Ramen with Vegetables
Chicken Ramen with Vegetables - Protein power Japanese style
Healthy, because
Even smarter
Nutritional values
The vitamin C from broccoli promotes firm connective tissue. It also boosts our immune system, making it resistant to diseases. With the chicken and egg a lot of nutrients come into the bowl: The various B vitamins are important for energy metabolism, while iron and zinc play a role in oxygen transport and healthy hair.
You can easily prepare the Japanese noodle soup vegetarian: Simply replace the chicken breast fillet with tofu cubes and the chicken stock with vegetable stock. Note: Then the long cooking time in step 1 is omitted.
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 192.4 μg | (321 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 22.7 μg | (50 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 929 mg | (23 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 404 mg | |||
| Cholesterol | 367 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 16 ozs chicken breast fillets
- 4 Tbsps sesame oil
- 3 Tbsps Rice vinegar
- 3 Tbsps soy sauce
- 12 ozs Broccoli
- salt
- 5 ozs Green beans
- 16 ozs Ramen noodle
- 4 eggs
- 1 red chili pepper
- 4 scallions
- 1 garlic clove
- ¾ oz ginger
- 26 ozs Chicken broth
- peppers
- 1 sheet Nori seaweed
- ½ slice Whole Wheat Toast
- cayenne pepper
- 1 tsp black sesame
Preparation steps
Rinse chicken and pat dry. Heat 2 tablespoons sesame oil in a saucepan. Sauté chicken all around over medium heat for 6 minutes. Deglaze with rice vinegar, stir in 7 ounces of water and 2 tablespoons soy sauce and continue cooking for 6-8 minutes.
Meanwhile, clean broccoli, divide into small florets, wash and cook in boiling salted water for 4 minutes until al dente. Wash and clean the beans and cook in salted water for 6-8 minutes.
Cook ramen noodles according to package directions, then drain and drain. Cook eggs in boiling water for 6 minutes until waxy soft, then rinse with cold water. Clean the chili pepper, wash and cut into fine rings. Clean spring onions, wash and cut into thin rings. Peel garlic and ginger and cut into fine slices. Heat 1 tablespoon oil in a frying pan. Sauté garlic, ginger and chili in it over medium heat for 3 minutes. Add half of the spring onions and sauté for 2 minutes.
Remove chicken from pot and set aside. Fill liquid in pot with broth to about 34-ounces, add garlic, ginger, chili, and steamed scallions, bring to a boil, cover and simmer over low heat for 5 minutes. Then season with remaining soy sauce, salt, and pepper. Cut chicken meat into slices.
Roast nori leaf in a nonstick hot pan over low heat for 1 minute, then cut into strips. Heat remaining oil in skillet. Crumble in toast and toast over medium heat until golden brown, 3 minutes; set aside. Place noodles in 4 soup bowls. Top with nori strips, chicken, broccoli, beans and remaining scallions. Season broth with cayenne pepper and pour over everything. Peel eggs, cut in half, place on top of soup and sprinkle with sesame seeds and toasted bread crumbs.
