Chicken & Bok Choi Broth Udon
A light, clean Japanese broth bowl — gently poached chicken with bok choi and mushrooms in a dashi broth with udon. High-protein, low-fat, and restorative.
- 450
- kcal
- 40g
- protein
- 54g
- carbs
- 5g
- fat
- 4g
- fiber
- 15 min
- time
Method
Build the broth
Bring the dashi or stock to a gentle simmer with the soy sauce, mirin, sake (optional), garlic clove, grated, and ginger, grated.
3:00Poach the chicken
Add the chicken breast, thinly sliced and poach gently for 4-5 minutes until cooked through. Keep it at a simmer, not a hard boil, so the chicken stays tender.
5:00Add mushrooms & bok choi
Add the mixed mushrooms, sliced and the bok choi, halved or quartered (stems first, then leaves) and simmer 2-3 minutes until just tender.
3:00Add the udon
Add the udon noodle nest to warm through, or pile into the bowl and ladle the broth over.
Serve
Ladle into a bowl and finish with the spring onion, sliced.
Notes
Around 450 kcal and 40g protein per serving — very low in fat, a clean restorative bowl. Naturally lactose-free. Poaching the chicken gently in the broth (rather than frying) keeps it tender and adds no fat — slice it thin so it cooks quickly and stays soft. Don't let the broth boil hard once the chicken's in, or it can toughen; a gentle simmer is right. Bok choi stems go in before the leaves as they take a little longer. Soy kept to 1 tbsp so the broth stays clean — taste and adjust. A good "lighter day" go-to, especially after a richer meal.