Chicken & Asparagus Broth

 

It is Easier to change a man’s religion than to change his diet. Margaret Mead

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This Chicken & Asparagus broth is a delicious post training session re-fueling meal.

The Vegetables in this dish provide slow release carbs which are perfect for topping up your energy sources after training.

Not only does the Chicken contain lots of protein vital for the repairing of the muscles after exercise, it also contains important amino acids that also play an important role in repairing strained muscles.

The following makes enough for two meals. Either finish the rest the day after or if making for one meal only for one person, half the amount for each of the ingredients.

1 Brown onion, chopped finely ( 38 Calories, 7.6g Carbs, 1.4g Fibre, 0.5g Fat, 1g Protein)

carrots, sliced in to 1cm chunks (82 Calories, 15.4g Carbs, 2.1g Fibre, 0.5g Fat, 0.5g Protein)
450 g boneless chicken thighs, chopped (573 Calories, 1.5g Carbs, 1.5g Fibre, 28.5g Fat, 78.9g Protein)
70 g sliced mushrooms (13 Calories, 0.5g Carbs, 0.9g Fibre, 0.5g Fat, 1.4g Protein)
2 Celery sticks, sliced in to 1cm chunks (35 Calories, 3.15g Carbs, 3.85g Fibre, 1.75g Fat, 1.75g Protein)
cloves garlic, chopped (104 Calories, 14.8g Carbs, 4.1g Fibre, 0.6g Fat, 7.9g Protein)
940 ml chicken stock (81 Calories, 13.5g Carbs, 4.5g Fibre, 4.5g Fat, 4.5g Protein)
240 ml water 
2 tsp. fresh thyme (or 1 tsp dried). 

salt and ground black pepper to taste

 

1) Add the chopped Carrott and Onion to a saucepan with butter and cook on a medium to high heat for about 5 minutes until softened. Meanwhile, Chop the Mushrooms, Asparagus and Chicken ready.

2) Add the Mushrooms, Chicken, Garlic and Asparagus to the pan and cook for a further 5-10 minutes on the same heat until the Chicken cooks to a lovely white colour (its obviously cooked but not browning or burnt at the same time).

3) Add the Chicken Stock (mixed with Water) and Thyme and then season with Salt and Pepper and bring to the boil.

4) Return pan to a low heat and simmer for 15 minutes.

Ladle in to a deep Soup Bowl and serve with heated crusty Ciabatta bread and butter.

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