5:2 Asian Chicken Broth
Variety is the spice of life and I need variety when it comes to dinner, especially when it’s a dieting dinner. For me the success of the 5:2 diet is to fool myself into thinking I am eating a variety of good food so each week I strive to find recipes that are tasty, filling(ish) and contain no more than 300 calories. This leaves me with 100 calories for breakfast and 100 calories for lunch.
Asian flavours are always good and are naturally healthy and low in calories. And as a bonus, they are even lower in calories if you cram them full of veggies instead of noodles or rice.
I’m not really sure where this recipe comes from but it’s a combination of my favourite Asian ingredients served in a broth. I guess it broadly leans towards Thai, but without the usual heat and a few non-Thai ingredients. Oh well, as long as you are not a purist you should enjoy this hearty broth.
This dish also works well when your husband doesn’t want to join you on the diet, as you can satisfy a hungry appetite by adding in some noodles.
6g garlic, finely sliced
10g fresh ginger, finely sliced
2 kaffir lime leaves, finely sliced
1 red chilli, seeds removed, sliced
200g chicken breast, skin and fat removed
150g oyster mushrooms
1 can baby corn
1 small can of water chestnuts
30ml fish sauce
juice of 1 lime
150g baby spinach leaves
1 tblsp coriander leaves, chopped
Put the stock, 100ml of water, garlic, ginger and kaffir lime leaves in a large pot and bring to the boil. If you like a chilli hit add your chillies too, but I prefer mine on the mild side so I add the chilli at the end. Simmer the stock with a lid on for 5 minutes so the flavour infuse.
Slice the chicken breast into bit sized pieces and add to the stock with the mushrooms. Continue to simmer gently with a lid on the pan for another 10 minutes. After 10 minutes the chicken should be cooked through. Add the baby corn and water chestnuts and allow to heat through for 1 minute (they don’t need cooking). Finish the broth by adding the fish sauce, lime juice and spinach. Stir to combine the flavours and wilt the spinach.
Serve in a bowl and sprinkle with the coriander leaves. Serve with noodles if not limiting yourself to 300 calories.
All weights calculated after peeling, calories counted via CalorieKing.
Posted: October 10th, 2012 under Uncategorized.