Miso Chicken and Vegetable Noodle Soup

Serves: 2
Ready in: 30 minutes
Syns: 0 (when using Free Food ingredients and checking your miso paste)

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Ingredients:

• 2 chicken breasts, thinly sliced

• 2 garlic cloves, minced

• 1 tsp fresh ginger, grated

• 1 litre chicken stock (using a stock cube is fine)

• 1 tbsp white miso paste (most are syn-free in small amounts, but double check your brand)

• 1 tbsp low-sodium soy sauce

• 1 tsp rice vinegar or white wine vinegar

• 1 carrot, peeled into ribbons

• 3 Broccoli stalks

• 1 pepper, sliced into thin strips

• 2 nests dried wholewheat noodles or rice noodles (check they’re syn-free)

• 1 spring onion, chopped

• Coriander or chilli flakes for garnish (optional)

• Low-calorie cooking spray

Method:

1. Spray a large pan with cooking spray and gently cook the garlic and ginger for 1 to 2 minutes, just until fragrant.

2. Add the chicken and cook for 5 minutes or so, until it starts to colour.

3. Stir in the chicken stock, soy sauce, vinegar and miso paste. Make sure the miso dissolves properly.

4. Let it simmer for 10 minutes, then add the noodles, carrots, and pepper

5. Cook everything together for another 5 minutes, or until the noodles are soft and the veg is just tender.

6. Taste and adjust seasoning if needed. Serve hot, topped with spring onions and a little coriander or chilli if you like a kick.

Notes:

• This soup is ideal if you’re looking for something filling but still totally on plan.

• If you’re veggie, you can swap the chicken for firm tofu (just remember to check syns if using marinated versions).

• One of those quick and handy dinners that feels way more comforting than the effort it takes. Perfect for chilly evenings or when you just need something warm and savoury.

10 ways with bolognese

As bolognese is a very handy dish to batch cook and freeze I thought I would share various ways you can use it for lunch and dinner. There are many recipes and ways to make Bolognese so feel free to use your own. I have included my syn-free Bolognese recipe below that can be doubled or tripled for batch cooking if you would like to try it.

Ingredients:

• Tinned Tomatoes (500g)
• Passata (500g)
• Lean mince (500g)
• 1 red pepper
• 1 or 2 onions
• 2 or 3 garlic cloves (depending on size ect)
• Pinch of Italian Seasoning
• Pinch of Salt

Method:

1. Chop up red pepper, onion and crush the garlic cloves
2. Spray frying pan with fry light and put on medium heat, put in mince and toss around until
3. all mince is brown
4. Put the red pepper, onion and garlic into frying pan and mix with mince for 3-5minutes
5. Place above mix into a pot and pour in pasata and tinned tomatoes.
6. Put pot on medium heat
7. Add salt and seasoning and mix together and cook for 10 minutes

Now that the recipe and method is taken care of, here are some of the fun ways you can have bolognese!

1. Spaghetti Bolognese

2. Pasta Bolognese

3. Lasagne

4. Bolognese on rice

5. Bolognese Baked Potato

6. Bolognese on a bed of lettuce

7. Bolognese stuffed pepper

8. Bolognese and Lettuce Wrap

9. Bolognese Pizza

10. Bolognese Potato Bake