Tick of Yum

Providing hints and tips on using your Thermy, suggestions and recipes - from a very happyily Thermomixed South Australian couple

Our Ticks of Yum

Fragrant Chicken Broth (lemon/coconut)

Posted by Bee & John on November 11, 2014 at 4:05 AM

And last but not least for today - is the conversion of a Fasting Day / Low Calorie meal from the UK 5:2 website for use by a Thermomix -

Fragrant Chicken Broth, Thermomix version - as requested.


I've had a little twiddle with the ingredints (that sounds weird... but you know what I mean right?) and I have to say that it is VERY VERY delicious!!!!  John and I have had it twice and we've just devoured it both times - we both agree that it is a MUST for every week!  THAT has never happened before, that we want the same recipe every week!  Whether we are on the 5:2 diet or not - we're having this soup!!!


Right off the mark, I have to say that this is very similar to Quirky Jo's Lemon Coconut Chicken Soup - but lower in calories (the tin of coconut cream is nearly 1000calories).  But I would very much recommend Jo's recipe, I've had it before and it is delicious!  


However, I must admit I prefer this one.  I have made this recipe less coconutty (it may not SEEM like a word, but as I have just used it, it seems to prove that it is) than either recipe because I'm not a super fan of rich coconutty soup (there's that word... see... must be a real word) and have added some extra ingedients for yumminess factor and as a bit more "chew" when you are having very few calories that day.


 

  • 1-2 tablespoons chicken stock concentrate (20 cals)
  • 1.2 litres of water
  • 200g of Chicken Breast thinly sliced (200 calories)
  • 2 green chillies (or one small red chilli), deseeded and chopped into halves (2 cals)
  • 1-2 cloves of garlic (10 cals)
  • 6 spring onions (scallions), trimmed and chopped (55 cals)
  • 1 thumb of fresh root ginger, peeled  (9 cals)
  • 1 red or green capsicum, deseeded and cut into chunks (51 cals)
  • 1 small Carrot sliced thinly (25 calories)
  • 100g of celery sliced thinly (10 calories)
  • 2 limes or 1 large lemon (5 cals)
  • Salt and pepper as needed
  • 1 tsp nam pla (Thai fish sauce) (4 cals)
  • 2 teaspoons of dried coconut milk powder (100 cals)
  • 2-4 Bok Choy roughly chopped (26 - 52 calories)

That makes the whole soup is a touch over 500 calories (530 if you use the extra Bok Choy) - that means a substantial meal (1/2 each) for 250 calories per person, or 4 shares for only 125 calories!



How to make it....
  • Peel the zest THINLY from the limes or lemon (carefully using a potato peeler) and add to the TM Bowl - keep the fruit, you'll need the juice.
  • add the garlic, chilli and ginger into the TM bowl along with the lemon zest, chop the lot on speed 7 for 5 seconds - scrape down
  • add the spring onions and capsicum - chop on speed 4 for 4 seconds - scrape down.
  • Add the water, the stock paste, the fish sauce, the dried coconut milk powder and the juice of the 2 limes or 1 lemon, into the bowl.  
  • Insert the simmer basket
  • Into the simmer basket, add the chicken, carrot and celery.  NOT the Bok Choy!!!
  • Cook the soup for 25-30 minutes on 100oC, speed 2 REVERSE.  
  • After the cooking time, make sure that the chicken is well cooked - you may need to stir and cook for another 10 minutes.
  • IN THE MEANTIME - put the chopped and rinsed Bok Choy into the Thermoserver. - yes uncooked.  It will cook in seconds after the soup is added.
  • When the chicken is cooked to your satifaction, use your Thermomix spatula to take out the TM bowl and add to the Bok Choy in the Thermoserver.  Pour the hot soup over the lot, pop the lid on and let it sit for at least 10 minutes.

 

 

 

 

 

 

 

 

 

 

 

This is seriously fabulous!  We couldn't eat it all the first day and for the next fasting day we just added more water, some of the Asian Stock Concentrate, some more water and veggies and had it again.  ABSOLUTELY delicious!!


TIP: If you are not counting calories - this would be fabulous with even more chicken and the addition of rice noodles to make it more Pho like! You will need to pop the chicken and the veggies into the Varoma and cook the whole lot on Varoma temperature - just leave the simmer basket out of it completely -  Same  time/speed cooking - but you can actually increase the amount of soup (add a little more stock concentrate of course) to the maximum level on your model of Thermomix and add extra veggies etc to the Varoma too to make a very large meal for 4 or a good meal for up to 8 people.


Dried Coconut Milk??  Just a word about the dried coconut milk powder that I used.  I rarely use a whole tin of coconut milk because i'm not THAT much of a fan... so I found that the dried powder works well for us.  If you have plenty of cocnut milk, use some of that - remember recipes are a guide, not an absolute.  The original recipe calls for a 400g tin of light coconut milk - at 3x the calories of the 2 teaspoons of powder I use.  


If you decide to use the tin of coconut milk and you are counting calories, make sure you add those calories AND remember to reduce the water needed or you'll overflow the bowl.  If you wanted it less coconutty (absolutely accepted vernacular by now!) I would put in 1/4 to 1/3 of a tin of light coconut milk - freeze the rest in soup friendly portions.


The pic shows the first time we had the meal where I cooked the bok choy with the soup... big mistake... yummy but mushy.  The recommendation above is better.  When we did it that way it was fabulous!!  




Categories: 5:2 fasting day meal, Soups, My Favourite Recipes

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