Umami Chicken and Butternut Squash Ramen (Low FODMAP)
20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-4
There’s plenty of umami in this soup with miso and soy sauce, and plenty of comfort with the ramen noodles and the butternut squash. Add to that the creamy coconut milk and you’ve got a trifecta of delicious flavors all wrapped into one great pot of soup. Except for roasting the squash, it’s all cooked up in one pot so it’s easy to make and easy to clean up. Perfect for a winter’s evening when you want a warm and comforting meal.
Ingredients
3/4 pound boneless skinless chicken breast, cut into 2 or 3 equal pieces if it’s quite large
4 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)
1/3 cup gluten-free sodium soy sauce
1/4 cup red miso paste
1 cup oyster mushrooms, chopped
1 tablespoon fresh ginger, grated
1 tablespoon Chinese 5 spice
1 teaspoon black pepper
2 teaspoons maple syrup (omit for lower carb version)
14-ounce can coconut milk
4 squares gluten-free ramen noodles, (I used Lotus Foods Millet and Brown Rice Ramen noodles) - substitute cooked spaghetti squash for lower carb version
3 cups baby spinach, washed and stemmed
Ingredients: Roasted Butternut Squash
2 cups butternut squash cut into bite-size cubes
2 tablespoons extra virgin olive oil
1 tablespoon spicy curry powder
1 soft boiled egg per person, for serving
Grated carrots, chopped green onions (green part only), and cilantro, for serving. (Omit carrots for lower carb version)
Directions
(1) Prepare: Preheat the oven to 425 degrees F. Peel and cube the butternut squash. Wash and stem the spinach. Cut the chicken breast into 2 or 3 equal-size pieces if it’s very large.
(2) Roast the squash: On a rimmed baking sheet, toss together the squash, olive oil, curry powder, salt, and pepper. Bake for 15 minutes, or until the squash is easily pierced with a fork.
(3) Cook the chicken: In a large soup pot or Dutch oven, combine the chicken, chicken broth, 1 cup water, soy sauce, red miso paste, chopped mushrooms, ginger, Chinese 5 spice, pepper, and maple syrup, stir well. Set over medium heat and bring to a simmer, reduce the heat to medium-low and simmer 10-15 minutes or until the chicken is cooked through and shreds easily.
(4) Finish: Once the chicken is cooked, remove it to a cutting board and use two forks to pull the chicken into shreds and then return it to the soup pot. Bring the soup to a boil over medium-high heat. Stir in the coconut milk, spinach, and roasted squash.
Make-ahead note: If you aren’t going to serve the soup right away, you can let it cool and the reheat and add the ramen noodles before you plan to serve it.
(5) Add the Ramen noodles: Put the ramen noodles in the broth and push down until the noodles are submerged. Cook for 3-5 minutes, until the noodles are soft.
(6) Plate and serve: Ladle the soup into bowls and top with grated carrots, chopped green onions (green part only), and cilantro.
(7) Storage: If you have leftovers, remove the noodles and store them separately so they don’t absorb the liquid and become mushy. Simply add the noodles back in when you’re ready to reheat.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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