Wednesday, January 19, 2011

Turning "pre-packaged" into "protein-packed"

I like quick easy meals but so often eating pre-packaged food = eating crap. There's way to much sodium, tons of carbs and fat, and a major lack of protein or fiber. Most of America eats like they're carb-loading for a marathon the next day - when in fact they will go sit on their butts in their office all day. So, here's a great way to lighten up, fiber up, and protein pack a college students best friend RAMEN NOODLES! Actually you could do this with any prepackaged noodle soup, such as Thai Kitchen Rice Noodle Soup Bowl, Annie Chun's Soup Bowls, Cup of Noodles, or the traditional Ramen Noodles.

Every single one of those meals has enough pasta for 2 people, so start by splitting that meal in 1/2 (unless you're sharing with someone or you are indeed running a marathon tomorrow)

1. Place 1/2 of the noodles in a pan with 1/2 the amount of water called for and get them boiling (you could just cook them in the microwave too, put you have to finish this meal on the stove so it's just easier to start there.

2. Add a little more than 1/2 of the seasoning pkg. and 1/2 cup chicken broth (any kind of broth will work or if you don't have any chicken broth, just add 1/2 cup water)

3. Now it's time to add a few veggies to the meal (aka - the lacking fiber and nutrients) I like to add 1/3 c frozen peas, but anything will work - broccoli, water chestnuts, canned mushrooms, - go crazy.

4. While the noodles and veggies are cooking, get the Tofu out of the fridge. You'll need 2 oz. so that's about 1/4 cup. Spray a separate pan with cooking spray and crumble the Tofu into the pan. Cook it over medium heat (while occasionally stirring) until it is slightly brown. While it's cooking season it with salt (just a little) pepper, garlic or anything else you like.

5. So now the noodles and veggies are done and the Tofu is browned. Put the tofu into the soup and heat to boiling.

6. Now the final step - you're going to turn this into an egg drop soup. Whisk 1 egg white and slowly pour it into the boiling soup (stirring the entire time) Now let the soup boil for 1 minute longer so that the egg will cook and then it's time to dig in.

Here's the transformation stats for 2 kinds of soup
1. Ramen Noodles
Original 1 serving = 380 calories, 1 g fiber, 5 g protein
Make-Over = 260 calories, 4 - 6 g fiber (depending on vegetable), 11 g protein

2. Thai Kitchen Rice Noodle Soup Bowl
Original 1 serving = 240 calories, 1 g fiber, 4 g protein
Make-Over = 167 calories, 4-6 g fiber (depending on vegetable), 10 g protein



  1. Awesome! My kids would even like that! Just found your blog from Jess and I like it! I look forward to following you!

  2. Great! Thanks for following. So you live and race in Utah? My husband and I live in WYoming but run most of our races in Utah, since Wyoming's race schedule is a little lacking. I've probably seen you at a race and didn't even know it. Any races planned for this year? I'm training to qualify for Boston at the Utah Valley Marathon, so we'll see how that goes.