Chicken Stir-Fry Soup

Gluten Free
Dairy Free
Health score
35%
Chicken Stir-Fry Soup
35 min.
4
304kcal

Suggestions

Ingredients

  • 1.5 tablespoons five-spice powder 
  • head bok choy cut into 1-inch pieces
  •  carrots shredded peeled
  • cups chicken stock see 
  •  chile de árbol 
  • 0.5 cup cilantro leaves chopped
  •  garlic cloves 
  • 0.3 cup soya sauce low-sodium
  • 0.3 cup mirin 
  • tablespoons vegetable oil; peanut oil preferred 
  • servings salt 
  •  chicken thighs boneless skinless

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Watch how to make this recipe.
  2. Cut the chicken into 1/2-inch pieces and season all over with salt, to taste, and the five-spice powder.
  3. In a large saute pan with high sides over medium-high heat, add the peanut oil.
  4. When the oil is hot, add the whole garlic cloves and chile and saute until they are just starting to blacken.
  5. Remove and discard the garlic and chile, leaving the flavored oil.
  6. Add the chicken to the pan and saute until golden but not cooked through. Stir in the bok choy and carrots and saute for 1 minute.
  7. Stir in the mirin and cook for 30 seconds, then add the soy sauce and chicken stock and heat through. Ladle the soup into large, wide bowls and garnish with the chopped cilantro.

Nutrition Facts

Calories304kcal
Protein33.55%
Fat39.15%
Carbs27.3%

Properties

Glycemic Index
28.46
Glycemic Load
0.68
Inflammation Score
-10
Nutrition Score
32.676521798839%

Flavonoids

Apigenin
0.5mg
Luteolin
0.21mg
Kaempferol
9.13mg
Myricetin
0.09mg
Quercetin
5.44mg

Nutrients percent of daily need

Calories:303.8kcal
15.19%
Fat:13.59g
20.91%
Saturated Fat:2.72g
16.99%
Carbohydrates:21.33g
7.11%
Net Carbohydrates:18.18g
6.61%
Sugar:9.68g
10.75%
Cholesterol:85.91mg
28.64%
Sodium:1361.94mg
59.21%
Alcohol:1.48g
100%
Alcohol %:0.35%
100%
Protein:26.21g
52.41%
Vitamin A:12132.57IU
242.65%
Vitamin C:97.36mg
118.01%
Vitamin K:106.79µg
101.71%
Vitamin B6:0.98mg
49.03%
Vitamin B3:9.08mg
45.41%
Folate:162.51µg
40.63%
Selenium:24.63µg
35.18%
Phosphorus:331.58mg
33.16%
Potassium:1087.38mg
31.07%
Vitamin B2:0.51mg
30.07%
Manganese:0.53mg
26.62%
Calcium:264.53mg
26.45%
Iron:4.04mg
22.44%
Magnesium:84.89mg
21.22%
Vitamin B1:0.25mg
16.87%
Zinc:2.27mg
15.14%
Vitamin B5:1.34mg
13.37%
Fiber:3.15g
12.58%
Copper:0.24mg
11.84%
Vitamin E:1.72mg
11.44%
Vitamin B12:0.54µg
9.04%