Spicy Chicken Soba Noodle Soup with Pak Choi, Sweetcorn and Jammy Eggs

1. Boil the kettle, pour the water into a small pan and bring back to the boil. Gently lower in the eggs and boil for 6½ minutes for jammy yolks. Lift into a bowl of cold water, leave for 2 minutes, then peel and halve. At the same time, bring a second pan of water to the boil for the noodles.
2. Heat the oil in a frying pan (skillet) over a medium to high heat. Add the chicken mince and cook for 5 minutes, breaking it up with a wooden spoon, until browned. Add half the garlic and ginger, the chilli flakes and soy sauce and cook for 2 minutes more, until the mince is cooked through with no pink meat (75°C on a probe thermometer, if you have one).
3. Meanwhile, pour the stock into a saucepan with the rest of the garlic and ginger and bring to a simmer. Add the pak choi and simmer for 2 minutes, then add the sweetcorn and simmer for 2 minutes more, until the pak choi stalks are just tender.
4. Cook the soba noodles in the second pan following the pack, usually 4 to 5 minutes, then drain and rinse under cold water so they do not stick together; they will warm up in the hot broth.
5. Take the broth off the heat. Mix the miso with a ladle of the broth until smooth, then stir it back into the pan; do not boil the broth after adding the miso.
6. Divide the noodles between two deep bowls and ladle over the broth with the pak choi and sweetcorn. Top with the spicy chicken, the halved eggs, salad leaves and spring onions. To keep leftovers, store the noodles, broth and chicken separately in the fridge for up to 2 days and reheat the broth and chicken until steaming hot.

A bowl gives you about 46g of protein for 570 calories, from the chicken, eggs and soba noodles.

Why soba. Soba noodles are made with buckwheat flour and cook in about 5 minutes. Most soba sold in the UK also contains wheat flour; noodles made with 100% buckwheat are gluten-free, but check the label.

Miso at the end. Miso is a fermented soya bean paste that adds a deep, savoury flavour to the broth. Stirring it in off the heat keeps its flavour, and as miso and stock are both salty, no salt is added.

Why it is tagged for testosterone and blood sugar. With 46g of protein from the chicken and eggs, this bowl suits a training day, and eggs are one of the few foods that provide some vitamin D, low levels of which have been linked to lower testosterone in observational studies. With 51g of carbohydrate, inside our limit for the blood sugar tag, and plenty of protein, this bowl is a steadier choice than a large bowl of plain noodles.

Contains eggs, soya (soy sauce and miso) and wheat (gluten) in most soba noodles and soy sauce. Stock, miso and soy sauce vary, so check the labels for celery, wheat, barley and milk. Free from milk, nuts, peanuts and sesame as written. If you are pregnant, the NHS says eggs with a red lion stamp, or eggs produced under the British Lion scheme, are safe to eat with runny yolks; otherwise boil the eggs for 9 to 10 minutes until the yolks are set. For a vegetarian noodle soup, try the miso tofu and edamame noodle soup.