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Thursday, June 28, 2007

Ki Si Ming

This is one from my better half. Despite using a commercial Chicken Noodle Soup as part of the base it is surprisingly low in carbs and calories.

As usual, all quantities are very approximate and should be adjusted to your own taste.


Chicken Noodle Soup: One 50gm packet
Water: 5ooml (1pint) (use half the soup pack recommendation)
Mince steak (ground beef): 500gm (1lb)
Cabbage, shredded: 2 cups
Carrot, shredded: one medium
Onion, chopped: one medium
Curry powder: flat tablespoon
Olive oil or melted butter: 2 tablespoons
Salt and pepper to taste


Fry the chopped onions in the oil or butter in a small saucepan until translucent and stir in the curry powder. Mix the packet of soup thoroughly with the water, then add it to the onions and bring to a gentle boil. Simmer for 15 minutes.

While the liquid is simmering fry the meat in a larger saucepan until browned, breaking up any lumps. Add the shredded carrot and cabbage, mix thoroughly and then pour the soup and onion mix in when it is ready.

Bring to a simmer and cook for 20-30 minutes, stirring occasionally. The result should be moist, with a light curry gravy, not soupy. Adjust by adding extra water if too dry, or cooking longer to reduce it if it's too liquid.

Serve with brown rice or noodles if your carb limit can handle that, or for your non-diabetic partner. Personally, I eat it as is without sides.

Serves 4 on it's own, 6 with rice or noodles.

Nutrition Count, will vary slightly depending on your packet soup.
Based on 4 serves.

Calories 210
Protein 8.2 gm
Total Fat 11.2 gm
Carbohydrate 13.5 gm
Fibre 2 gm
Sodium 800 mgm

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