EXAMPLE MEAL MATRIX
| Meal | Protein | Fat | CHO |
|---|---|---|---|
| Breakfast | ? | ? | ? |
| Lunch | ? | ? | ? |
| Dinner | ? | ? | ? |
| Totals | ? | ? | ? |
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Chicken Noodle Soup
| Ingredients | Qty | Protein | Fat | CHO |
|---|---|---|---|---|
Chicken thigh fillet, raw sliced - 1 | 120g | 20 | 5 | 0 |
Garlic - 1 clove | 1 | 0 | 0 | 0 |
Olive oil, virgin cold pressed - 2 teaspoons | 10ml | 0 | 9 | 0 |
Water - 1.5 cups | 400ml | 0 | 0 | 0 |
Green beans or bean shoots - 1 handful | 60g | 1 | 0 | 3 |
Rice noodles, 30g dry - 1/2 cup cooked | 1/2 cup | 1 | 0 | 12 |
Asian greens - 1 handful | 30g | 1 | 0 | 1 |
White miso (or brown if preferred) - 1 tablespoon | 15g | 1 | 0 | 1 |
Cayenne pepper or chilli (optional) | n/a | 0 | 0 | 0 |
Total per serve |
0 | 0 | 0 |
Serving Suggestions
Click on the serving suggestions below to calculate the totals for your meal.
| Ingredient | Qty | Protein | Fat | CHO |
|---|---|---|---|---|
Rice noodles, 60g dry - 3/4 cup cooked | 3/4 cup | 2 | 0 | 25 |
Boiled egg - 1 | 1 | 5 | 5 | 0 |
Serving Suggestion Totals |
0 | 0 | 0 |
Meal + Serving Suggestions Total |
0 | 0 | 0 |
Serves - 4
per Serve - main ingredients only: 290 cal / 1200 kJ
Preparing the Soup
Heat the oil in a saucepan and add the garlic and sliced chicken pieces. Stir to sear the chicken then add the water, bring to the boil and simmer for 10 minutes or until chicken is cooked. Next add the dry rice noodles and beans and simmer until noodles are tender. Add the asian greens to blanch towards the end. If using noodles that are already cooked, add them towards the end to heat through.
To Serve
Add the miso to the serving bowl and tip a little of the soup broth into the bowl. Mix the miso into a paste with a spoon then add the rest of the soup to the bowl and stir. Season with chilli if desired.
- Prep time - 20mins
- Cooking time - 10mins
- Serves - 1
My Meal Matrix
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