Miso Chicken and Vegetable Noodle Soup

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


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.

Fakeaway Series - Syn Free Pizza

Pizza is universally enjoyed, I've yet to meet someone who doesn't get a little bit giddy at the thought :) There are a couple of options for creating a syn free pizza base on slimming world, so depending on what you have access to, you have three possible options:

1. Chicken Breast Pizza Base

Image Credit: Muscle Foods

Image Credit: Muscle Foods

How to make it:

  1. Bash the chicken breast with a cooking mallet or a heavy can until flattened.
  2. Season as desired, and bake in the oven for about 15-20 minutes on 180 Degrees C.
  3. Add toppings, such as passata (Free), Fresh Basil,  a measured amount of Cheese (Healthy A) and Meat and Veg of your choice.
  4. Bake for a further 3-5 minutes.

2. Aldi Wholemeal Bread Mix Pizza Base

aldi_wholemeal_bread_mix.jpg

How to make it:

  1. Make up 60g of the bread mix as per the pack instructions, which will count as your healthy extra B choice
  2. Await about 30minutes for the dough to prove
  3. Roll the dough to form a thin, circular base
  4. Add toppings, such as passata (Free), Fresh Basil,  a measured amount of Cheese (Healthy A) and Meat and Veg of your choice.
  5. Bake for 15-20 minutes on 180 Degrees.

3. Wrap Pizza Base

b free wrap.png

You can use any of the following wraps as a healthy B on Slimming World, which will make a perfect base for your pizza.

  • BFree Foods Multigrain Wraps, Wheat & Gluten Free
  • BFree Foods Quinoa & Chia Seed Wraps
  • Weight Watchers White Wraps, Low Fat

How to make the wrap pizza base:

  1. Spray a sheet of baking paper with frylight and lay out the wrap.
  2. Smear the base with passata and tomato puree
  3. Sprinkle with salt and pepper
  4. Add toppings, such as passata (Free), Fresh Basil,  a measured amount of Cheese (Healthy A) and Meat and Veg of your choice.
  5. Bake for 15-20 minutes on 180 Degrees.

Did you try any of the recipes above? What other novel ways have you made syn free pizza? Let us know in the comments!