Friday, April 20, 2007

Kcal count: Vegetable Udon Soup and BlueberryYoghurt

Today's lunch: Homemade Vegetable Udon Soup(350 kcal) and Swibell Blueberry Yoghurt(80 kcal).

Udon Soup for 2:
4 cups of vegetable broth(I used leftover soup made with onion, potatos, carrots, cabbage and a bunch of parsley)
4 chicken tenderloins/strips, skinless
1/3 of medium carrot
5 leaves of cabbage
4 cups of fresh spinach
200g of fresh Japanese udon
2 tablespoons of soy sauce
salt & pepper

Boil the broth in a pot. Peel the carrot and cut it into 3cm matchstick size. Cut cabbage into bite size piece, 3-cm squares. Cut stems off spinach leaves and rinse well.
When the broth is boiling, add chicken and carrot. After 2 mins, add Japanese udon and stir well with chopsticks, making sure the noodles are not sticking to each other. Let the broth boil again. Season with soysauce, salt and pepper. Add cabbage and spinach and cook the vegetables until soft, about 1 minute.
Divide the udon soup into 2 bowls and serve warm.

Calorie count:
1 serving of udon = (160*+160+26+21+28+300+16)/2 = 695/2 =350 kcal
*160kcal is rather high for broth. So it might be better to use a low calories broth such as pure vegetable broth without potatoes. 4 cups of chicken bouillon is only 90 kcals.

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