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Asian Chicken "Noodle" Soup

This Asian-style chicken "noodle" soup, like its Western counterpart, is ideal on a cold winter's night or to soothe cold symptoms. In this flat-belly recipe, strands of spaghetti squash replace flour- or egg-based noodles, significantly reducing calories and carbohydrates. Low-calorie spaghetti squash is loaded with fiber and nutrients, such as vitamin C, and potassium.

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 6 servings

1 small spaghetti squash (or 2 cups cooked)

1 teaspoon olive oil

1 yellow onion, diced

3 cloves garlic, minced

1/2 pound shredded white meat chicken

3/4 cup carrot sticks

1 cup fresh shiitake mushrooms, sliced

1 cup chopped fresh kale

1 teaspoon fresh ginger, minced

3 tablespoons low-sodium soy sauce

1/4 teaspoon Chinese five spice powder

1 cup bean sprouts

4 cups reduced-sodium chicken broth

1/8 teaspoon Sriracha hot sauce

  1. Spear the spaghetti squash with a knife several times on each side. Cook in the microwave on high for about 4 minutes, or until tender and easily sliced with a knife.

  2. Cut the squash in half. Remove the seeds, and gently scrape the edges with a fork until all the "spaghetti" is removed. Set aside.

  3. In a large soup pot, heat the olive oil over medium heat for about 2 minutes, until hot.

  4. Add the onion and garlic to the pot and sauté.

  5. Stir in the carrots, mushrooms, kale, ginger, and soy sauce.

  6. Mix in the Chinese five spice, bean sprouts, spaghetti squash, broth, and Sriracha.

  7. Stir in the shredded chicken. Cover and bring the contents to a boil.

  8. Remove from the heat and serve.

Per serving: Calories 130 (From Fat 28); Fat 3g (Saturated 1g); Cholesterol 24mg; Sodium 387mg; Carbohydrate 14g (Dietary Fiber 2g); Protein 14g.

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