Cooking with super foods

Sesame oil, juicy chicken, and vitamin-rich bok choy are just three of the good-for-you ingredients in this delectable rice soup. Laced with strips of protein-packed omelet, it makes a perfect light meal.

Two medium eggs will provide 100 percent of your recommended daily amount of vitamin B12. Researchers believe this vitamin may help to retain mental alertness and protect against Alzheimer's disease. Eggs are also rich in protein and other key nutrients.

Preparation: 15 minutes

Cooking: 35 minutes

Serves: 4

Nutritional information:

• 315 calories
• 16 g fat
• 3 g saturated fat
• 22 g carbohydrates
• 22 g protein
• 2 g fibre

•   1 small onion
• 2 sticks celery
• 2 carrots
• 30 ml (2 tbsp) olive oil or canola oil
• 15 ml (1 tbsp) sesame oil
• 240 g (1/2 lb) precooked chicken fingers
• 75 g (1/3 c) brown rice
• 2 cloves garlic, crushed
• 1.1 L (4 3/4 c) hot chicken stock
• 2 eggs
• 1 medium bok choy
• 2 scallions

• Precooked chicken strips are now available in the refrigerated deli case at most supermarkets. If you can't find them, use precooked chicken breast and cut it into thin slices.
• Choy sum, or mustard greens, is a good substitute for bok choy. Alternatively, replace with purple broccoli and allow an extra one minute cooking time in step four.

1. Thinly slice the onion and chop the celery into 0.5 centimetre (1/4 inch) chunks. Cut the carrots into .5 centimetre (1/4 inch) sticks. Heat 15 millilitres (one tablespoon) of the olive oil or canola oil and the sesame oil in a large saucepan. Add the chicken and cook over high heat for one minute. Stir in the rice, garlic, onion, celery, and carrots. Cook for another minute.
2. Add the hot stock and return to a boil, then reduce the heat. Cover and simmer for 30 minutes, or until the chicken and vegetables are cooked and the rice is tender.
3. Meanwhile, heat the remaining 15 milllilitres (one tablespoon) of olive oil or canola oil in a frying pan over high heat. Beat the eggs together and pour them into the pan. Cook over high heat for one minute, tilting the pan and lifting the edges of the omelet as the egg sets. Remove from the pan, roll up the omelet and slice into 1.5-centimetre-wide (1/2-inch-wide) strips.
4. Slice the bok choy and shred the scallions. When the soup is cooked, add the bok choy and scallions, return to a simmer, and cook for another minute. Season to taste, add the omelet rolls, and ladle into four bowls to serve.

To wash and prepare bok choy, swish the head in a bowl of water. Rinse between the leaves with running water then shake well. This keeps the head intact and makes slicing easy. Trim off the base and slice as required.

This light soup is full of nutrients. Consuming super foods like eggs and rice will help you live a longer, healthier life.