Morning Market Noodle Soup (Pho)
For millions of Thailand denizens, the day doesn’t start until they have slurped up their noodle soup from open-air stalls to take a bite out of the chill in the early morning air. Here in Canada you may find this delightful soup more to your liking for lunch or dinner. To turn up the heat, the Thai will often stir in some guise of fiery paste or sauce such as the recipes that follow. And always make sure to stuff each bowl with a generous amount of lively herbs.
6 oz (170 g) rice or soba noodles
2 tsp (10 mL) peanut or grapeseed oil
1/2 lb (225 g) lean ground chicken or turkey
2 shallots, chopped
2 garlic cloves, minced
1 in (2.5 cm) piece galangal or ginger, minced
5 cups (1.25 L) sodium-reduced chicken broth
1 Tbsp (15 mL) fish sauce
1/4 tsp (1 mL) freshly ground white or black pepper
2 large free-range eggs, lightly beaten
2 cups (500 mL) bean sprouts
2 Tbsp (30 mL) chopped Chinese chives (optional)
Any combination of fresh cilantro, mint, Thai basil, and pea shoots
1 lime, sliced into segments
In large saucepan, prepare noodles according to package directions. Drain noodles, rinse with cold water, and set aside.
Return pot to stovetop and heat oil over medium heat. Add meat, shallots, garlic, and ginger or galangal to pot; cook until meat is no longer pink, about 5 minutes. Pour in broth, 1 cup (250 mL) water, fish sauce, and pepper; simmer for 5 minutes. Add eggs and continually stir until they solidify. Stir in bean sprouts, chives, and noodles.
Ladle soup into bowls and serve with herbs, lime, and, if desired, Chili-Garlic Paste and/or Red Hot Fish Sauce.
Serves 4.
Each serving contains: 333 calories; 25 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 44 g total carbohydrates (3 g sugars, 2 g fibre); 592 mg sodium
4 Thai or serrano chili peppers, minced
2 garlic cloves, minced
1/8 tsp (0.5 mL) salt
Juice of 1/2 lime
Using mortar and pestle, pound together chilies, garlic, and salt to form paste. You can also try this in a spice grinder. Stir in lime juice.
6 Thai or serrano chili peppers
1/2 cup (125 mL) fish sauce
Mince chili peppers (preferably wearing gloves) and transfer along with seeds to glass container. Add fish sauce, cover, and store in refrigerator for up to 1 month.
Turkey power
We often suggest organic, free-range chicken breast as a good source of lean protein after a workout. Why not switch it up a bit with turkey in this Morning Market Noodle Soup? A 100 gram serving of cooked turkey breast meat contains a mere 135 calories and 1 gram of total fat but a whopping 30 grams of muscle-building protein. Turkey also contains high levels of B vitamins, which are important for releasing energy in the body, keeping red blood cells healthy, and building and repairing body tissues—a necessity after a sweat-inducing workout.
source: "Stir-Up Delicious Thai Food", alive #364, February 2013
Morning Market Noodle Soup (Pho)
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
