Healthy Recipe: Rice Noodle Ramen with Bok Choy and Chicken Tsukune Meatballs


Most of us view ramen both as instantaneous noodles or as a wealthy Japanese dish. But ramen can be a scrumptious and wholesome straightforward snack or small meal. This recipe has a ton of taste as a result of it’s topped with izakaya-style Japanese meatballs (hen tsukune) and a wealthy tare sauce.  

Rice ramen noodles will be present in most Asian meals aisles or by way of your on-line grocery supplier. By substituting them for normal wheat noodles the dish turns into gluten-free. A be aware to not overcook your rice noodles! They have a incredible gentle texture however will be simply overcooked whereas reheating. To hold the recipe gluten-free, you’ll want to use gluten-free soy sauce or tamari. 

The extra toppings of mushrooms and spinach are cooked alongside the opposite components to attenuate dishes and hold the recipe easy to organize. Feel free to sub in your favourite mushroom or leafy inexperienced to your style. And if you wish to take it up a notch, ramen at all times advantages from the addition of a tough boiled egg, nori strips, and chili flakes.

Sometimes you want a straightforward, low-calorie choice that will help you reset the physique. This Chicken Tsukune Ramen recipe is coronary heart wholesome, gluten-free, digestive supportive, and most significantly, scrumptious! 

INGREDIENTS: 

Japanese hen meatballs are seasoned with contemporary ginger, garlic, scallions, and sesame oil, whereas egg and panko breadcrumbs bind the meat to permit it to cling to a skewer and keep collectively on the grill. A brushing of a tare sauce on the finish of cooking provides the meatballs a glistening candy and salty glaze.

For the hen meatballs:

1 lb lean floor hen breast 

1/2 cup panko bread crumbs

1/4 cup finely chopped scallions

1 massive egg, flippantly crushed

1 tablespoon finely grated contemporary ginger (+1 tsp reserved)

1 tablespoon finely minced contemporary garlic (+1 tsp reserved) (about 5 medium cloves)

2 teaspoon toasted sesame oil

1/2 teaspoon kosher salt

1/2 teaspoon floor pepper

1 teaspoon impartial vegetable oil, for cooking 

6 eggs, exhausting boiled and shelled

2 32 oz field of low sodium hen broth 

4 cups contemporary spinach leaves 

16 Shiitake mushroom caps, stems eliminated  

9 oz rice ramen noodles, roughly 3 packages 

For the tare:

½ cup reduced-sodium soy sauce

2 Tbsp. dry sake

1 Tbsp. mirin

2 items dried kombu seaweed (*non-obligatory)

INSTRUCTIONS: 

Preheat the oven to 400 and flippantly oil a baking sheet with ¼ teaspoon impartial oil.  

Using a meals processor, tough chop ginger and garlic. Set apart 2 teaspoons of the combination to make use of later within the broth. Then add floor turkey, panko, sesame oil, salt, pepper, and egg. Mix to mix. Make a small finger bowl with water and a splash of impartial oil. Dip your palms within the water bowl earlier than hand-rolling meatballs. Aim for 16 meatballs, roughly the dimensions of a golf ball and set them on the baking sheet. 

Place full shiitake mushroom on the baking sheet alongside meatballs, with a drizzle of impartial oil and sprinkle of salt. 

Bake meatballs and mushrooms within the oven for quarter-hour. Then utilizing tongs, fastidiously flip meatballs and cook dinner for one more 5 minutes. Meat balls ought to be browned on both sides and agency to the contact. Remove from the oven and put aside to chill.  

Hard boil eggs by putting them in a small sauce pan lined in cool water. Bring to a boil, then flip off and take away from warmth. Let them sit for 10 minutes earlier than plunging in cool water and peeling. Set apart. 

While the meatballs are baking make the tare. In a small sauce pot, mix soy sauce, sake, mirin, and kombu. Bring to a boil, then scale back warmth to a simmer and cook dinner till the sauce has diminished by half and thickened sufficient to coat the again of a spoon evenly, 15 to twenty minutes.

When the hen meatballs come out of the oven, roll them within the tare sauce and set again on the pan to chill. Add your hardboiled eggs to the remaining tare to marinate. 

To make your inventory, warmth remaining ¼ tsp impartial oil in a big inventory pot and add the reserved chopped garlic and ginger. Cook for two minutes, stirring usually till aromatic and golden. Pour in low-sodium hen broth and carry to a low simmer. 

When able to serve, divide the noodles between 6 bowls and cowl with 1.5 cups of broth in every. Arrange three meatballs, 1 exhausting boiled egg sliced lengthwise, ½ cup contemporary spinach leaves, and 3 shiitake mushroom caps in every bowl. Brush the meatballs with tare, and serve instantly. 

For an non-obligatory garnish, sprinkle with chopped inexperienced onions, chili flakes and squeeze of lemon. 

Makes 6 servings. 

CHICKEN MEATBALLS & NOODLES NUTRITION FACTS (PER SERVING): 

6 servings

Calories: 340

Protein: 35 g 

Total fats: 12 g

Saturated fats: 5 g 

Cholesterol: 260 mg

Carbs: 25 g

Fiber: 3 g

Total sugars: 3 g 

Added sugars: 0 g

Sodium 460 mg

TARE NUTRITION FACTS (PER SERVING): 

12 servings

Calories: 10

Protein: 1 g 

Total fats: 0 g

Saturated fats: 0 g

Cholesterol: 0 mg

Carbs: 1 g

Fiber: 0 g

Total sugars: 0 g 

Added sugars: 0 g

Sodium: 410 mg (18% DV)



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