Jasmine Chicken Soup with Green Tea Soba

Dairy Free
Health score
24%
Jasmine Chicken Soup with Green Tea Soba
75 min.
6
392kcal

Suggestions

Ingredients

  •  skin-on chicken breasts bone-in
  • tablespoons canola oil divided
  • medium carrots peeled sliced into 2- by 1/2-in. sticks
  • tablespoon ground coriander freshly ground
  • large fennel bulb cored trimmed sliced into thin strips
  • 1.5 ounces ginger fresh generous peeled sliced into matchsticks (a 1/4 cup)
  • tsp kosher salt divided
  • qts chicken broth reduced-sodium
  • 0.3 cup parsley mixed chopped
  • tsp pepper divided
  • medium onion red sliced into half-moons
  • oz soba noodles green
  • tablespoons freshly tea 

Equipment

  • bowl
  • frying pan
  • paper towels
  • ladle
  • oven
  • pot
  • wok
  • tongs

Directions

  1. Preheat oven to 37
  2. Heat 2 tbsp. oil in a large, heavy ovenproof frying pan or wok over medium heat.
  3. Add carrots, onions, fennel, ginger, and 1/2 tsp. each salt and pepper. Cook, stirring often, until vegetables soften, about 9 minutes.
  4. Transfer to a bowl and wipe pan clean.
  5. Boil 3 cups water.
  6. Remove from heat, add tea leaves, cover, and let steep 5 minutes.
  7. Heat chicken broth to a slow simmer in a pot. Strain tea into broth. Season broth with some salt and set aside, covered.
  8. Dry chicken with paper towels. Rub with 1 tsp. oil. Season all over with 1/2 tsp. each salt and pepper and the coriander.
  9. Heat same pan used for vegetables over high heat.
  10. Drizzle in remaining 2 tsp. oil, then add chicken, skin side down. Cook until skin turns very dark brown, almost black; then flip over with tongs and transfer pan to oven.
  11. Bake chicken until just opaque, in center, about 15 minutes (cut to check).
  12. Let stand until cool enough to handle.
  13. Cook soba according to package directions.
  14. Drain and rinse.
  15. Remove chicken skin and slice meat from bones. Put 6 large, wide bowls into turned-off oven to warm. Bring broth to a simmer, covered.
  16. Pile noodles into bowls. Top with chicken and vegetables, then ladle in broth.
  17. Sprinkle with herbs.

Nutrition Facts

Calories392kcal
Protein25.02%
Fat33.04%
Carbs41.94%

Properties

Glycemic Index
41.72
Glycemic Load
17.5
Inflammation Score
-10
Nutrition Score
24.113043137219%

Flavonoids

Catechin
0.07mg
Epigallocatechin
0.4mg
Epicatechin
0.1mg
Epicatechin 3-gallate
0.29mg
Epigallocatechin 3-gallate
0.46mg
Theaflavin
0.08mg
Thearubigins
4.01mg
Eriodictyol
0.42mg
Apigenin
5.39mg
Luteolin
0.07mg
Isorhamnetin
1.84mg
Kaempferol
0.42mg
Myricetin
0.42mg
Quercetin
7.71mg
Theaflavin-3,3'-digallate
0.09mg
Theaflavin-3'-gallate
0.07mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:392.22kcal
19.61%
Fat:15.16g
23.32%
Saturated Fat:2.83g
17.66%
Carbohydrates:43.29g
14.43%
Net Carbohydrates:39.94g
14.53%
Sugar:5.09g
5.65%
Cholesterol:38.57mg
12.86%
Sodium:865.17mg
37.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.82g
51.64%
Vitamin A:5410.77IU
108.22%
Vitamin K:75.21µg
71.63%
Vitamin B3:12.21mg
61.03%
Manganese:0.75mg
37.73%
Phosphorus:344.16mg
34.42%
Vitamin B6:0.56mg
28.03%
Potassium:871.88mg
24.91%
Magnesium:75.86mg
18.97%
Copper:0.36mg
17.91%
Vitamin B1:0.27mg
17.77%
Iron:2.95mg
16.4%
Vitamin C:13.05mg
15.81%
Selenium:10.78µg
15.4%
Vitamin B2:0.24mg
14.33%
Fiber:3.34g
13.38%
Folate:53.26µg
13.32%
Vitamin E:1.86mg
12.42%
Zinc:1.75mg
11.69%
Vitamin B5:1.09mg
10.94%
Vitamin B12:0.52µg
8.67%
Calcium:82.29mg
8.23%
Vitamin D:0.24µg
1.61%
Source:My Recipes
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