Eat, Fast and Live Longer. A 5-2 Fast Day Recipe Idea Under 300 Calories. Asian Style Spicy Chicken and Roasted Corn Soup.

Spicy Chicken And Roasted Corn Soup

I love Asian style soups. A delicious study of contrasting flavours, colour and textures, this Spicy Chicken and Roasted Corn Soup is incredibly satisfying. Filled with fragrant spices, silky strands of shredded chicken, crunchy roasted corn and delicate tendrils of whisked egg,  it elevates a humble bowl of chicken soup to something special. At just 252 calories for a generous bowl it also makes the perfect fast day meal.

The beauty of this bowl of soup is that it is equally delicious served in its different guises with or without the shredded chicken and whisked egg components. The bonus being as you vary the combination the calorie count also comes down. It is incredibly light and moreish on a stand-alone basis as a simple roasted corn soup at just 125 calories a bowl. Adding just the shredded chicken increases the calorie count to 198 calories. Whilst  the inclusion of egg bring this delicious bowl of goodness full circle back to its original 252 calorie count. With all those calculations over I’m off to enjoy my bowl of soup. My crystal ball tells me this very versatile recipe is sure to become a stalwart in my 5-2 fast day repertoire.

Asian Style Spicy Chicken And Roasted Corn Soup
Serves 6 (252 calories per serve)

1 tablespoon vegetable oil (120 calories)
1 Spanish onion, finely diced (46 calories)
8 finely sliced green spring onions (about 1 cup) (32 calories)
1 long red chilli, finely sliced (18 calories)
1 garlic clove, minced or grated (4 calories)
2 tablespoons fresh ginger, minced or grated (12 calories)
4 small ears of corn, shucked and roasted (recipe follows) (252 calories)
8 cups (2 litres) chicken stock or vegetable stock (160 calories)
4 tablespoons light soy sauce (36 calories)
2 tablespoons dry sherry (4 calories)
1/4 teaspoon white pepper (1 calorie)
2 teaspoons sugar (30 calories)
2 skinless, boneless chicken breasts (about 400g), poached and shredded (recipe follows) (440 calories)
3 eggs, lightly beaten (325 calories)
sea salt flakes to season

HEAT oil in a large (4 litre capacity) saucepan over medium heat.
ADD Spanish onion and cook stirring occasionally for 5 minutes until soft and translucent.
ADD spring onions, chilli, garlic and ginger and cook for about 2 minutes until fragrant.
ADD roasted corn kernels and continue to cook for 3 – 5 minutes, stirring well.
POUR in chicken stock and bring to a gentle simmer.
COMBINE soy sauce, sherry, sugar and white pepper in a cup and add to the soup. Check seasoning, adding sea salt as needed.
BRING soup to a slow simmer and add shredded chicken.
SLOWLY pour in the beaten eggs while stirring the soup. The egg will spread out into ribbons.
TURN off the heat and garnish with a few more chopped spring onions. Serve immediately.

To Roast Corn
PREHEAT oven to 180C.
PLACE husked corn cobs on a baking paper lined tray and roast in hot oven for 30 minutes until golden, rotating once or twice.
REMOVE from oven and when cool enough to handle slice kernels from the cob with a sharp knife.

To Poach Chicken
PLACE chicken in a shallow pan. Cover with cold water.
ADD aromatics – I like to use a thumb sized piece of ginger, a little green spring onion, sea salt and a sprinkling of whole peppercorns.
BRING to a gentle simmer over medium heat. Reduce heat to low. Cover and simmer for 3 to 5 minutes or until almost cooked through.
REMOVE pan from heat. Stand for 5 minutes before removing chicken from poaching liquid. Cool. Shred.

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6 Responses to Eat, Fast and Live Longer. A 5-2 Fast Day Recipe Idea Under 300 Calories. Asian Style Spicy Chicken and Roasted Corn Soup.

  1. I love Asian soups too. This looks terrific. Look at all those goodies you put in there. YUM!

  2. Looks very nice and mouthwatering!

  3. Georgina says:

    This looks really lovely.

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