Tuesday, September 06, 2011

Better-Than-Noodle Chicken Soup

I love spaghetti squash.  I usually cook it in the microwave oven and then pile lots of cooked veggies on the top of it, some parmesan cheese, and enjoy it while The Captain feasts on pasta of some kind.

When I first read a post on Lunges and Lashes, using spaghtti squash to make 'ramen' soup, I made mental note of it and thought I would like to try it someday...

Someday finally arrived!
The Captain is a big fan of ramen noodles -  noodles of any kind, actually.  I often will make him a bowl of soup using a baked ramen style of noodles that I find in my local Asian market, and chicken broth, rather than opening a package of the high-fat fried ramen noodles with their high-sodium flavor packets.

So, I was very intrigued when I saw spaghetti squash used as a substitute for the noodles in this soup.

I decided to follow Holley's lead and bake the squash in the oven, before using it in the soup.  Roasting the squash does give it more flavor, but if you are in a hurry, go ahead and cook it in your mike... the prep is basically the same.

This is another opportunity to use some of the canned chunk chicken breast from Kirkland, that I have come to love... but use cut up or shredded, cooked chicken breast if you have leftovers.  And if you don't have chicken broth, just dissolve a chicken flavor cube in 2 cups of hot water.

Better-Than-Noodle Chicken Soup
Makes 2 servings
  • 1 medium-small spaghetti squash
  • 2 cups chicken broth
  • 1/2 cup white onion, chopped
  • 7 - 8 ounces cooked chicken breast
  • 1/4 cup white onion, chopped
  • salt and pepper to taste 
  1. Preheat your oven to 375°F.
  2. Wash the spaghetti squash and then cut it in half lengthwise.
  3. Remove the soft flesh and seeds from the centre cavity.
  4. Place the 2 pieces of squash, cut side down, on a baking sheet that has been coated lightly with non-stick spray. Pierce each shell a few times with a fork.
  5. Bake for 40 - 45 minutes.
  6. Remove from oven, and turn squash pieces over, to reveal the cut sides, and leave to cool for a few minutes. 
  7. While squash is cooling, place the onion in a saute pan coated with non-stick spray and lightly saute.  
  8. Heat the broth to just below boiling point.
  9. When the squash is cool enough to handle, remove the flesh with a fork.  It will pull away easily and it looks like long thin noodles.
  10. Place the 'noodles' from each half into 2 bowls.  Then top each with half the onions and 1 cup of the broth.  Add seasonings and serve.
Per serving.
Weight Watchers P+ = 5.
Calories 209; Protein 25g; Carbohydrate 17g; Fat 4g; Fibre 5g.

Squash cut in half lengthwise.

Scoop soft flesh and seeds of cavity.

Place cut side down on prepared baking sheet.  Pierce with fork in several places.
I cover a baking sheet with foil for easy cleanup.

After baking, allow to cool and then 'shred' flesh away from sides with a fork.

Serve hot in a large soupbowl. Mmmm...

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