I had a friend over for lunch today and decided to make up a couple of bowls of soup, the only recipe I've really created myself - it's certainly not unique, but I didn't start out with another recipe and modify it.
I think I've mentioned my soup before, but not really discussed it. It's really quick, very easy, delicious and low in fat and calories.
Serves one
Ingredients:
350ml chicken broth or stock (see note)
10g sliced dried mushrooms, broken into smaller pieces
1-2 cloves of garlic, chopped
1 shallot, chopped
a cube of ginger (`1cm x 2cm), peeled
1 bulb of bok choy, stem chopped, leaves sliced
1/2 stalk of celery, diced
100g chicken breast (preferably free range), diced
a squeeze of lemon juice
2ml each sesame oil and soy sauce
cracked pepper
Method: in one saucepan heat 100ml of stock to a low boil and add the mushrooms. In a second pan simmer the garlic, shallots and ginger in about 50ml of stock for a couple of minutes, or until soft, then add 150ml of stock and the green vegetables. Reduce the heat in your first pan, and add the chicken pieces; cook for a two to three minutes. Add a squeeze of lemon, the oil and soy to the second pan, and stir in.
For an aesthetic presentation, drain the first pan and pour the mushrooms and chicken into a shallow bowl, then top with the contents of the vegetable pan, taking care to remove the ginger first - it's quite difficult to distinguish between cooked chicken and ginger otherwise, and a mouthful of lightly poached ginger isn't too delicious!
If you don't mind having cloudier broth, pour both saucepan contents into a bowl.
In either case, top with a turn of black pepper and enjoy.
Nutrition: the calorie count depends on the stock used (see note, below). The other ingredients account for 190 calories, 2.7g of fat (0.5g saturated), and 5.5g of fibre (courtesy of CalorieKing's online calculator).
Note: if available I prefer a can of broth from my local Asian grocery - it has almost half the number of calories as Campbell's stock, with more flavour. Campbell's salt-reduced chicken stock has 10 calories per 100ml, or 35 calories and 0.1 g of fat for the recipe above; Swanson's chicken broth comes in at 6 calories per 100ml, or 21 calories and 0.5g of fat for the above recipe. The canned broth has a little fat floating on the surface, so skimming that off drops the fat content a little.
I think I've mentioned my soup before, but not really discussed it. It's really quick, very easy, delicious and low in fat and calories.
Serves one
Ingredients:
350ml chicken broth or stock (see note)
10g sliced dried mushrooms, broken into smaller pieces
1-2 cloves of garlic, chopped
1 shallot, chopped
a cube of ginger (`1cm x 2cm), peeled
1 bulb of bok choy, stem chopped, leaves sliced
1/2 stalk of celery, diced
100g chicken breast (preferably free range), diced
a squeeze of lemon juice
2ml each sesame oil and soy sauce
cracked pepper
Method: in one saucepan heat 100ml of stock to a low boil and add the mushrooms. In a second pan simmer the garlic, shallots and ginger in about 50ml of stock for a couple of minutes, or until soft, then add 150ml of stock and the green vegetables. Reduce the heat in your first pan, and add the chicken pieces; cook for a two to three minutes. Add a squeeze of lemon, the oil and soy to the second pan, and stir in.
For an aesthetic presentation, drain the first pan and pour the mushrooms and chicken into a shallow bowl, then top with the contents of the vegetable pan, taking care to remove the ginger first - it's quite difficult to distinguish between cooked chicken and ginger otherwise, and a mouthful of lightly poached ginger isn't too delicious!
If you don't mind having cloudier broth, pour both saucepan contents into a bowl.
In either case, top with a turn of black pepper and enjoy.
Nutrition: the calorie count depends on the stock used (see note, below). The other ingredients account for 190 calories, 2.7g of fat (0.5g saturated), and 5.5g of fibre (courtesy of CalorieKing's online calculator).
Note: if available I prefer a can of broth from my local Asian grocery - it has almost half the number of calories as Campbell's stock, with more flavour. Campbell's salt-reduced chicken stock has 10 calories per 100ml, or 35 calories and 0.1 g of fat for the recipe above; Swanson's chicken broth comes in at 6 calories per 100ml, or 21 calories and 0.5g of fat for the above recipe. The canned broth has a little fat floating on the surface, so skimming that off drops the fat content a little.
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