Revitalising Soup

Soups are the PERFECT go to meal! Either in a rush or when you don’t know what you fancy, soup is the answer! ?

This one will help get in loads of your veg for the day and keep you full to prevent snacking! ?

Soup is also perfect to freeze and only takes minutes to re-heat! ?

What You Need:
✅ 1 tsp ghee or coconut oil
✅ 6 small shallots, peeled and quartered
✅ 3 garlic cloves, finely chopped
1 inch piece fresh ginger, peeled and finely chopped
✅ 3 spring onions, sliced
✅ 120g oyster or shiitake mushrooms, ends removed
✅ 800ml chicken stock (made with 1 organic stock cube)
✅ 500g fresh chicken breast, cut into strips
✅ 2 heads baby pak choi, ends removed, leaves separated and washed
✅ 150g white cabbage, shredded
✅ 1 tbsp miso paste
✅ 1 tbsp rice wine vinegar
✅ 1⁄2 tsp sesame oil
✅ 1⁄2 tsp ground black pepper
✅ a large pinch of sea salt
✅ 100g vermicelli rice noodles
✅ juice of 1 lime
✅ a small handful of fresh coriander, finely chopped

How To Make:
➡️ Heat the ghee / oil in a large saucepan over a medium heat. Add the shallots, garlic and ginger and fry gently for 3 minutes. Stir frequently, to ensure the garlic doesn’t burn.
➡️ Add the spring onions, mushrooms and stock.Stir and bring to a gentle simmer. Cover and cook for 15 minutes.
➡️ Add the chicken breast. Stir to cover in the liquid and cook for 10 minutes. Add the pak choi and cabbage. Stir, cover and cook for 5 minutes.
➡️ Place the miso paste, rice wine vinegar, sesame oil, salt and pepper in a bowl and combine well. Add to the soup and stir until well combined. Cook for 5 minutes.
➡️ Add the noodles, cover and steam for 3-4 minutes or until tender. Remove the saucepan from the heat. Serve garnished with coriander and a squeeze of lime juice. Stir well and serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Serves 3. Per serving: 506 calories, 10g fat, 44g carbs, 60g protein

 

Tasty Tuesday ??

Soups are the PERFECT go to meal! Either in a rush or when you don’t know what you fancy, soup is the answer! ?

This one will help get in loads of your veg for the day and keep you full to prevent snacking! ?

Soup is also perfect to freeze and only takes minutes to re-heat! ?

What You Need:
✅ 1 tsp ghee or coconut oil
✅ 6 small shallots, peeled and quartered
✅ 3 garlic cloves, finely chopped
✅ 1 inch piece fresh ginger, peeled and finely chopped
✅ 3 spring onions, sliced
✅ 120g oyster or shiitake mushrooms, ends removed
✅ 800ml chicken stock (made with 1 organic stock cube)
✅ 500g fresh chicken breast, cut into strips
✅ 2 heads baby pak choi, ends removed, leaves separated and washed
✅ 150g white cabbage, shredded
✅ 1 tbsp miso paste
✅ 1 tbsp rice wine vinegar
✅ 1⁄2 tsp sesame oil
✅ 1⁄2 tsp ground black pepper
✅ a large pinch of sea salt
✅ 100g vermicelli rice noodles
✅ juice of 1 lime
✅ a small handful of fresh coriander, finely chopped

How To Make:
➡️ Heat the ghee / oil in a large saucepan over a medium heat. Add the shallots, garlic and ginger and fry gently for 3 minutes. Stir frequently, to ensure the garlic doesn’t burn.
➡️ Add the spring onions, mushrooms and stock.Stir and bring to a gentle simmer. Cover and cook for 15 minutes.
➡️ Add the chicken breast. Stir to cover in the liquid and cook for 10 minutes. Add the pak choi and cabbage. Stir, cover and cook for 5 minutes.
➡️ Place the miso paste, rice wine vinegar, sesame oil, salt and pepper in a bowl and combine well. Add to the soup and stir until well combined. Cook for 5 minutes.
➡️ Add the noodles, cover and steam for 3-4 minutes or until tender. Remove the saucepan from the heat. Serve garnished with coriander and a squeeze of lime juice. Stir well and serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Serves 3. Per serving: 506 calories, 10g fat, 44g carbs, 60g protein

Posted by DKnine Fitness – Cardiff on Tuesday, 21 August 2018

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