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Clean and Lean: Prawn and Vegetable Broth

January 5, 2018 By jbmumofone Leave a Comment

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.
Does this look wrong?
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 more clean and lean recipe ideas head on over here. Enjoy!

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)

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Filed Under: Fitness, Recipe Tagged With: Clean and lean, Clean eating, Recipe, Weight Loss

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Jbmumofone is written by me, jbmumofone, and this blog is my baby. Although clearly I didn’t think this name through because I’m now a mum of two actual babies.

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