garlic chile chicken soup
Equal parts comforting and fresh, this soup is simply divine, even in the summertime. Think of it as a modern, Asian-fusion style chicken noodle rice soup, with a fairy dusting of herbal vitality. First stumbled upon in the quintessential inspo mag, Bon Appetit, I made a few health forward modifications to their Chicken and Rice Soup with Garlicky Chile Oil below. Hope you enjoy!
INGREDIENTS
✧ 1 yellow onion
✧ 6 garlic cloves
✧ 2/3 c white rice
✧ 1/4 c + 2 tbsp EVOO
✧ 2 tsp crushed red pepper flakes
✧ 1 lb free range chicken breast
✧ 2 1/2 tsp pink Himalayan salt, divided
✧ 1 bunch Tuscan kale
✧ 1 lemon
✧ 3 sprigs of fresh dill
✧ Freshly ground black pepper
NOTES
꩜ Shop wild, organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
DIRECTIONS
1. Finely chop onion. Thinly slice 6 garlic cloves. Rinse rice until water runs clear.
2. Prepare garlic-chile oil by heating EVOO in a large saucepan over medium. Add garlic, stirring often, until golden brown, about 3 - 5 mins. Transfer to a small heatproof bowl, leaving 1 tbsp garlic oil in pot. Stir red pepper flakes into garlic oil in bowl and set aside.
3. Add the onion to the 1 tbsp of garlic oil that remains in the in saucepan and cook over medium heat, stirring occasionally, until the onion is translucent and begins to take on some color, about 5 mins.
4. Add 8 cups of water to the pan and then stir in rice, chicken and a pinch of salt. Bring to a boil, then reduce heat to low. Simmer, uncovered, until chicken is cooked through, about 20 mins.
5. Using tongs, transfer chicken to a cutting board and shred meat with two forks. Continue to simmer soup while prepping the rest of the ingredients.
6. Rinse kale thoroughly in cold water, then strip the leaves off of thick center ribs, discarding ribs and then thinly slice leaves crosswise.
7. Add kale and shredded chicken to pot. Continue to simmer, stirring occasionally, until kale is bright green and chicken is warmed through, about 4 mins.
8. Remove pot from heat, add in lemon juice, season with salt to taste and stir to combine.
9. Divide soup among bowls, drizzle with reserved garlic-chile oil, top with dill and a few grinds of black pepper. YUMMM!
Some functional food for thought —
ORGANIC PASTURE RAISED CHICKEN
Similar to buying organic produce, it’s critical to seek out organic pasture raised chicken and eggs. Similar to whole organic grass-fed beef, there’s a major pay off on the nutrient and taste front, as well as on the ethics side — and if we have to realize that the ethics, such as filthy living conditions, cross right over into the quality of our food (and health!). Don’t skim on quality, if anything skim on quantity.
This brings me to my next point on the importance of quality animal protein. As I primarily plant based eater, I personally find it challenging to eat enough high quality animal protein. I can pile on the nuts, beans, tofu and seeds, but I can tell that when my energy level is down at certain moments, it’s typically pointing back to my body’s need for a little more protein. My recommendation is that as long as you’re open to it, give yourself the challenge of making a fun new meat dish once or even twice a week. It really ups the kitchen game and also gives a boost to energy, as well as mood and immunity!
KALE
So you may wonder what makes kale so special after all? Kale is rich in fiber, antioxidants, calcium, iron, and a wide range of other nutrients that can help prevent a multitude of health problems. As a reminder, we want to consume the most nutrient and antioxidant dense foods because they help the body remove unwanted toxins. Kale is the leader in this space so it’s no wonder its developed such a cult following! With values of vitamins A, K and C completely off the charts, Kale also includes manganese, copper, potassium, magnesium and B vitamins. Stacked with various flavonoids and polyphenols, including quercetin and kaempferol, touting powerful anti-cancer effects, as well as heart and blood pressure protection, in addition to being anti-inflammatory, anti-viral and anti-depressant. Plus kale contains many minerals that most people don’t get enough of and has been seen to lower cholesterol levels, as well as reduce the risk of heart disease — to just name a few of the stellar health benefits.
DILL
Dill is an frequently underrated superfood. It’s rich is Vitamin A, C and magnesium, plus also packed with flavonoids shown to reduce the risk of heart disease and stroke! In addition, it specifically contains limonene, which is typically found in citrus. One of the benefits of dill though is its lack of acidity, so you can reap the benefits of both a fresh tasting herb and consume a boost in it’s anti-inflammatory, antioxidant, antiviral and gastroprotective properties.
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
