Edible Fat-Burning Soup

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Edible Fat-Burning Soup

Soup · Soup · Chinese25 min(Prep 5 min + Cook 20 min) · 280 kcal per serving · 4 servings · Easy

Loaded with ingredients, packed with nutrition, and high in fiber — a diet soup that delivers a meal's worth of protein. Macro-balanced and nutrient-engineered, so soup plus rice gets you through a cut.

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だれウマ【料理研究家】59 recipes · 339 cooked

Instructions

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  1. Trim the enoki bottoms and cut into 4 equal lengths.Uses: Enoki mushrooms~1 minWatch the video from 3:17
  2. Wipe the shiitake clean with paper towels, trim the stems, and slice thinly.Uses: Shiitake mushrooms~1 minWatch the video from 4:23
  3. Tear the bok choy from the base by hand, cut into 3cm lengths, rinse well, and drain.Uses: Bok choy~1 minWatch the video from 5:28
  4. In a pot, combine sesame oil, grated garlic, and doubanjiang. Stir-fry the ground chicken breast over medium heat. Bring out the heat of the doubanjiang and cook the chicken through.Uses: Ground chicken breast, Sesame oil, Grated garlic, Doubanjiang~2 minWatch the video from 9:54
  5. Add the bok choy, shiitake, and enoki, sprinkle 2 pinches of salt, and stir-fry until the vegetables wilt.Uses: Bok choy, Enoki mushrooms, Shiitake mushrooms~1 minWatch the video from 11:32
  6. Add the miso and stir-fry until incorporated.Uses: Miso~1 minWatch the video from 13:03
  7. Add the soy milk, chicken stock granules, ground sesame, sugar (or sweetener), and MSG. Mix well, then reduce to low heat and simmer for 5 minutes.Uses: MSG (Aji-no-moto), Unsweetened soy milk, Chicken stock granules, Sugar, Ground sesame~6 minWatch the video from 13:39
  8. Spoon in the silken tofu and warm over low heat for about 2 minutes.Uses: Silken tofu~3 minWatch the video from 14:26
  9. Plate up and finish with chili oil and black pepper to taste.Uses: Black pepper~1 minWatch the video from 15:52

Tips

  1. 1

    鶏胸挽き肉を使うことで脂質を抑える。

  2. 2

    賃元菜の代わりに小松菜やほうれん草を使用しても良い。

  3. 3

    きのこはえのき、しめじ、エリンギ、平茸、きくらげなどお好みで。

  4. 4

    砂糖の代わりにパルスイートなどの糖類ゼロの甘味料を使用しても良い。

  5. 5

    炒める段階で味噌を入れることで味噌を溶く手間を省く。

  6. 6

    ダイエット中は男性なら白米は150-180g、女性なら120-140gを目安に摂取する。

  7. 7

    タンパク質は1食あたり30-40gを目安に摂取する。

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