Recipe: Quick and Easy Ramen
Convenience foods can sometimes be tweaked to inspire healthy takeout alternatives that transform into a Plate Method meal in a pinch. A great place to start is by selecting a product that isn’t excessively high in sodium, sugar, or preservatives. Often, these additives in processed foods are what individuals don’t tolerate well, typically noting signs of inflammation in their body after they eat them. Whether it’s the refined oils, high sugar, or high sodium content, looking for brands made with less of these highly refined ingredients puts us one step closer to a nourishing “semi-homemade” meal.
We’ve included details in our “tips” section below the recipe for a few examples of higher-quality packaged ramen noodle products. Given that ramen is still a high-sodium food, consider comparing products to assess sodium content (there are variations between flavors and brands) or using half the spice packet to reduce the sodium per serving. Once you’ve selected this foundation, now you can decide how you’ll make it into a meal. With Plate Method in mind, select your preferred non-starchy vegetable pairings and protein. For this recipe, we’ve outlined it all here!
Quick and Easy Ramen
Serves 2
Ingredients
- 2 eggs
- 1 Tbsp olive oil
- 2 garlic cloves, minced (approximately 2 tsp)
- 4 C low-sodium vegetable broth
- 2 packs of ramen noodles (see tip below)
- 12 oz bag of frozen, mixed vegetables (choose any assorted mix)
- 1 C shredded rotisserie-style chicken
- For serving: a dash of ground ginger, chili flakes, or chili garlic crunch
Directions
- Add eggs to a small pot and cover with cold water. Make sure eggs are 1 inch below the surface of the water.
- Place pot on stove top over high heat. Bring water to a boil and then turn off the heat.
- Cover pot with lid and let eggs sit in water 8-12 minutes. Less time in the hot water will result in a runnier yolk, more time will result in a firmer yolk.
- Remove eggs and place in cold water until ready to add to ramen.
- In a large pot on the stove, over medium heat, add the olive oil and garlic. Stir, cooking until fragrant, about 1-2 minutes.
- Add low-sodium vegetable broth, ramen noodles, spice packet, and frozen veggies to pot with garlic and olive oil. Increase heat to high and bring contents to a boil.
- Reduce heat to a simmer and add shredded chicken. Stir ingredients until veggies and noodles are cooked through and chicken is warm, about 3-5 minutes.
- While ramen is cooking, remove eggs from cold water and peel shells from eggs. Discard shells.
- Serve ramen and veggie mix in two bowls, each topped with a soft-boiled egg.
Swaps
- For the eggs and/or chicken: cooked tofu, shelled edamame/mukimame
- For the ramen noodles: zoodles, spaghetti noodles, rice noodles (prepared as directed)
- For the low-sodium vegetable broth: chicken or beef broth
- For the frozen veggies: 3 C cabbage slaw mix
TIP: Packaged ramen options that have less preservatives than traditional, yet are available at most large grocers include Lotus Foods Rice Ramen, Mike’s Mighty Good Craft Ramen, and Koyo Ramen Soup. Check products for specific dietary needs, such as sodium content per serving or rice vs wheat noodles.