Clean and Lean: Prawn and Vegetable Broth

We JUST made this for tea tonight and it was so super easy I had to write it up for you guys.  I am starting to concentrate more on my food this week as I start a new diet and fitness programme next Monday so want to try out some stuff this week so I have them in my armoury!

Clean and Lean: Prawn and Vegetable Broth

2018-01-05 20:33:24

Serves 4

A delicious clean and lean hearty broth that takes minutes to make. If you don't like prawns works equally well with two large chicken breasts chopped.

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Prep Time

4 min

Cook Time

8 min

Total Time

12 min

Prep Time

4 min

Cook Time

8 min

Total Time

12 min

283 calories

39 g

76 g

9 g

12 g

1 g

206 g

784 g

9 g

0 g

7 g

Nutrition Facts

Serving Size

206g

Servings

4

Amount Per Serving

Calories 283

Calories from Fat 78

% Daily Value *

Total Fat 9g

14%

Saturated Fat 1g

7%

Trans Fat 0g

Polyunsaturated Fat 4g

Monounsaturated Fat 3g

Cholesterol 76mg

25%

Sodium 784mg

33%

Total Carbohydrates 39g

13%

Dietary Fiber 5g

18%

Sugars 9g

Protein 12g

Vitamin A

7%

Vitamin C

43%

Calcium

7%

Iron

8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 2 tbsp toasted sesame oil
2. 250g chestnut mushrooms, chopped
3. 80g mange tout
4. 65g baby sweetcorn whole or chopped
5. 2 tbsp oyster sauce
6. 180g beansprouts
7. 2 tsp low salt soy sauce
8. 100ml low salt vegetable stock
9. 145g cooked and peeled king prawns
10. 5 spring onions, chopped.

Instructions

1. Heat the sesame oil in a large non stick frying pan or wok.
2. Add your mushrooms, mange tout and sweetcorn and stir fry with 1 tbsp of oyster sauce for for 3-4 minutes.
3. Add half of your beansprouts and remaining tbsp oyster sauce, the soy sauce and stir.
4. Pour over your vegetable stock and simmer for 2 minutes.
5. Add remaining bean sprouts and prawns simmer for a further two minutes.
6. Garnish with the chopped spring onions and serve in warmed bowls.

Notes

1. If you don't like prawns use two large chicken breasts chopped.
2. The reason I split the beansprouts is I don't like them too crunchy but Tom does!
3. If you like them crunchy add them all nearer the end.

By jbmumofone

beta

calories

283

fat

9g

protein

12g

carbs

39g

more

Mum Of One http://jbmumofone.com/

For those of you using the Beachbody Portion Containers I think each serving counts as roughly…1/2 red container, 1 green container and 1 teaspoon.  (I’m not sure where on earth the oyster and soy would go…shhhhh)