Consommé Soup with Bok Choy and Onion
コンソメスープ（チンゲン菜・玉ねぎ）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This clear consommé soup is one of the simplest on the preschool menu: sweet onion and small pieces of chicken simmered until soft, with bright green bok choy stirred in at the very end. The broth stays light and mild, so even children who are wary of vegetables tend to drink it up. Blanching the bok choy separately and adding it just before serving keeps its color fresh and its texture soft without turning the soup murky.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 15 gbok choy
- 15 gonion
- 22.5 gboneless, skinless chicken thigh
Seasonings
- 150 gwater
- 0.8 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Cut the bok choy into 2 cm (3/4 inch) wide pieces and boil until tender.
- 2
Cut the onion in half lengthwise, then into thin slices half the usual length.
- 3
Cut the chicken into 1 cm (1/2 inch) pieces.
- 4
Put the water, onion (from step 2) and consommé in a pot and bring to a boil, then add the chicken (from step 3) and simmer.
- 5
Once everything is soft, season with salt, and stir in the bok choy (from step 1) just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 33 kcal | 66 kcal | 33 kcal |
| Protein | 4.5 g | 9 g | 4.5 g |
| Fat | 1.2 g | 2.4 g | 1.2 g |
| Carbohydrates | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 33 kcal | 4.5 g | 1.2 g | 1.2 g | 0.8 g | 18 mg | 0.5 mg |
| 1 adult serving | 66 kcal | 9 g | 2.4 g | 2.4 g | 1.5 g | 36 mg | 0.9 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
