SERVES 4
People say chicken soup is good for the soul, but it is also good for a healthy serving of lutein, vitamin A, zeaxanthin, and beta-carotene. By adding the broccoli and snow peas sequentially to boiling water, you ensure their tenderness and save on pots to wash.
3 tablespoons low-sodium soy sauce
2 tablespoons rice wine vinegar
2 tablespoons ketchup
2 tablespoons smooth peanut butter
2 tablespoons dark brown sugar
2 tablespoons hoisin sauce
1 teaspoon sriracha hot sauce, or to taste
2 tablespoons low-sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 tablespoon dark brown sugar
1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
8 ounces linguine or other noodles
2 cups small broccoli florets
1 cup thinly sliced carrots
1 tablespoon vegetable or peanut oil
1 small onion, cut into thin wedges
1 tablespoon minced fresh ginger
2 garlic cloves, minced
1 red bell pepper, cut into thin strips
¼ cup chopped cilantro leaves, optional
¼ cup chopped peanuts, optional
In a bowl or blender, combine all the sauce ingredients. Set aside.
Prepare the marinade. In a large bowl, combine the soy sauce, vinegar, sesame oil, and brown sugar. Add the chicken and toss to coat well. Marinate, covered, for 30 to 60 minutes in the refrigerator.
Cook the pasta according to the package directions until al dente (just firm). Add the broccoli and carrots 3 minutes before the pasta is finished. Add the snow peas 1 minute before the pasta is done. Drain well and set aside.
Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion and ginger and sauté for 3 minutes. Add the garlic and red bell pepper and sauté until fragrant, 1 minute.
Drain the chicken, shaking off and discarding excess marinade, and add it to the pan. Sauté for 3 to 5 minutes, until just cooked through. Add the reserved pasta and vegetables and stir to combine. Add the reserved sauce to the pasta mixture and stir to coat.
Divide among four bowls and sprinkle with the cilantro and peanuts, if using.
| Nutritional Profile | |
| Serving size: 1 cup | |
|---|---|
| Calories: | 655 |
| Protein: | 41 g |
| Fiber: | 6 g |
| Fat: | 22 g |
| Saturated fat: | 4 g |
| Sodium: | 1,323 mg |
| Vitamin A: | 2,819 IU |
| Vitamin C: | 101 mg |
| Vitamin E: | 4 IU |
| Zinc: | 3 mg |
| Beta-carotene: | 631 µg |
| Lutein and zeaxanthin: | 139 µg |
| Lycopene: | 1,253 µg |