Home#healthymumma Vegetables in Broth
18 May, 2017

Vegetables in Broth

Posted in : #healthymumma, C4K Bariatric Kitchen, Opti-intense recipe, Other, Soup on by : C4Kkitchen

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Vegetables in Broth 

Makes: 4-6 Opti-intense serves or 8 bariatric serves 


Ingredients:

  • 1 head Asian greens
  • 1 carrot
  • 1/2 zucchini
  • 1 small red capsicum
  • 1 long red chilli (adjust to your preferred chilli levels
  • 3 garlic cloves
  • 2cm fresh ginger
  • 3 salt reduced chicken stock cubes
  • 1 salt reduced beef stock cube
  • 3 mushrooms
  • 1/2 cup bean sprouts
  • 1/2 cup shredded wombok
  • 1 tablespoon salt reduced soy sauce
  • 400g chicken skinless thigh fillets***

***EXCLUDE this ingredient for the Opti-intense version of this recipe

Method:

  • Slice the head of Asian greens reserving the leaves and placing the bottom section into a  soup pot
  • Add into the soup pot julienne carrots, zucchini and red capsicum
  • Also addthe finely diced chilli, garlic and ginger with the stock cubes
  • Slice the chicken into strips (exclude this step for the Opti-intense version)
  • Add enough water to be level with the vegetables 
  • Simmer for 7-8 minutes
  • Add the tops of the Asian greens, bean sprouts, shredded wombok and sliced mushrooms and simmer for another 5 minutes 
  • Stir through the soy sauce and serve

Nutritional value for Bariatric portion (8):

  • Calories: 79
  • Total fats: 2.4g
  • Total carbohydrates: 4.1g
  • Protein: 10.9g

Nutritional Value for Opti-intense portion:

  • Calories: 44
  • Total fats: 0.9g
  • Total carbohydrates: 6.2g
  • Protein: 2.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.