Soups and stews are staples of winter. Such dishes might be hearty, but they often feature noodles, potatoes or other starches, which can be irritating for those with irritable bowel conditions or sensitivities to FODMAP ingredients. But that doesn’t mean individuals with such sensitivities must avoid soup entirely. This recipe for “Ginger Miso Chicken Soup” from “The Complete IBS Diet Plan” (Rockridge Press) by Amanda Foote is filling even without the heavy carbohydrates.
Ginger Miso Chicken Soup
• 1 tablespoon garlic oil
• 2 tablespoons minced fresh ginger
• 1 pound boneless, skinless chicken thighs
• 6 cups poultry broth (see below)
• ¼ cup red miso
• 4 cups chopped bok choy
• 4 large eggs
1. In a large, deep pot, heat the oil over medium-high heat until shimmering. Add the ginger and chicken thighs, browning the chicken for 3 to 5 minutes per side.
2. Add the broth and miso to the pot, then cover and cook over medium-low heat for 30 minutes.
3. Remove the chicken from the pot and transfer it to a cutting board. Shred the chicken with 2 forks.
4. Return the chicken to the pot and stir it into the soup.
5. Add the bok choy and cook for 5 minutes. Crack the eggs into the soup and stir constantly so the egg cooks in ribbons. The eggs will cook quickly.
Poultry or Beef Broth
Makes 6 cups
• 8 cups water
• 2 pounds chicken, turkey or beef bones
• 4 carrots, coarsely chopped
• 1 celery stalk, chopped
• 2 tablespoons onion oil
• ½ teaspoon sea salt
• 9 peppercorns
1. In a medium pot over medium-high heat, stir together the water, bones, carrots, leeks, celery, oil, salt, and peppercorns. Bring to a boil and then reduce the heat to low.
2. Simmer the broth for 2 hours, stirring occasionally. Strain the solids and discard.
3. Refrigerate in an airtight container for up to 3 days or freeze for up to 1 year.
(Note: Garlic or onion oil is made by simmering 5 garlic cloves or 1/2 chopped onion in 1/2 cup olive oil for 10 minutes, then straining out the onion or garlic.)