Freezer Meal Thai-Inspired Chicken Soup

Serves 8

Per serving 260 calories, 17.4 carb, 9.25 fat, 28.5 protein

Prep time 20 minutes

Freeze 4+ hours

Heat 5 minutes

Entire Recipe 2087 calories, 139.1 carb, 74 fat, 228.65 protein

Perfect for meal prepping! 

Low Calorie/High Volume so you stay fuller longer on fewer calories!

Ingredients

2 pounds raw chicken breast tenderloins (960 cal, 0 carb, 12 fat, 208 protein)

2 medium Yukon gold potatoes (14 oz/ 425 grams), peeled and diced into bite size pieces about 1” thick (260 cal, 60 carb, .4 fat, 7.2 protein)

2 cups carrot slices, sliced about ¼” thick (10 oz) (100 cal, 23 carb, .6 fat, 2.2 protein)

3/4 cup diced onion (6.5 oz /250 grams) (20 cal, 4 carb, .3 fat, 1.6 protein)

2 Tablespoons minced garlic (25 cal, 5.6 carb, .1 fat, 1.1 protein)

2 cups sliced fresh mushrooms (7 oz/200 grams) (30 cal, 5 carb, .5 fat, 4.3 protein)

2 cups peas in the pods, cut in half to make them shorter (4.5 oz/125 grams) (52 cal, 9 carb, .25 fat, 3.5 protein)

1 can coconut milk (13.6 oz can) (600 cal, 10 carb, 60 fat, 0 protein)

1 Tablespoons chicken bullion granules (15 cal)

3/4 cup cilantro, chopped (3 cal, .5 carb, 0 fat, .5 protein)

Juice from 2 limes (22 cal, 7 carb, 0 fat, .25 protein)

1/2 teaspoon dry granulated cayenne (add at the end)

Instructions

1. In a large skillet over medium high heat, add the chicken breast tenderloins and just enough water to cover the bottom of the pan. Put the lid on and cook for about 6 minutes. Flip the chicken pieces and cook for about 4-5 more minutes, or until the chicken is no longer pink in the middle. Remove the chicken and let it cool on a cutting board. 

2. Add the potato pieces and if there isn't enough water to cover the bottom of the pan about 1/4" thick, add a little water, stir, cover, and wait 4 minutes. Then add the garlic, onions, and carrots. Stir, cover, and wait 2 more minutes. Then add the sliced mushrooms and peas. Stir, cover, and wait 2 more minutes. Then add the coconut milk and chicken bouillon granules. Stir, and remove from heat. 

3. Meanwhile, cut the chicken into bite sized pieces and evenly distribute into the ice cube tray cavities.

4. Ladle the soup evenly on top of the chicken pieces. Cover and freeze over night or until the soup is completely frozen (about 4 hours).

3. Remove the cubes of soup from the trays and put them into a gallon-size freezer bag. Label with a permanent marker- "Thai-Inspired Chicken Soup/date/Heat 3 cubes with 1 cup water."

4. When you are ready to eat the Thai soup, heat 3 cubes with 1 cup of water on the stove in a small pot, stirring while it's heating. You can also warm it in a microwave safe dish in the microwave. Stir twice while it's cooking. Exact cooking times will depend on how frozen the soup is. 

Timesaving tip: It will take less time to warm the soup if the frozen cubes have been thawed in the fridge overnight.  

5. Top each bowl of soup with a few shakes of cayenne pepper, cilantro, and a lime wedge. 

If you want to heat more or less soup, just keep the proportions the same.

1 cube of Thai soup with 1/3 cup water

2 cubes of Thai soup with 2/3 cup water

3 cubes of Thai soup with 1 cup water

4 cubes of Thai soup with 1 1/3 cup water

5 cube of Thai soup with 1 2/3 cup water

1. In a large skillet over medium high heat, add the chicken breast tenderloins and just enough water to cover the bottom of the pan. Put the lid on and cook for about 6 minutes. Flip the chicken pieces and cook for about 5 more minutes, or until the chicken is no longer pink in the middle. Remove the chicken and let it cool on a cutting board. 

2. Add the potato pieces and if there isn't enough water to cover the bottom of the pan about 1/4" thick, add a little water, stir and cover and wait 4 minutes, then add the garlic, onions, and carrots. Stir, and cover, and wait 2 more minutes, then add the sliced mushrooms and peas. Stir, and cover and wait 2 more minutes, then add the coconut milk and chicken bouillon granules. Remove from heat. 

3. Meanwhile, cut the chicken into bite sized pieces and evenly distribute into the ice cube tray cavities.

4. Ladle the soup evenly on top of the chicken pieces. 

Cover and freeze over night or until the soup is completely frozen.

3. Remove the cubes of soup from the trays and put them into a gallon-size freezer bag.

 Label with a permanent marker- "Thai-Inspired Chicken Soup/date/Heat 3 cubes with 1 cup water."

4. When you are ready to eat the soup, heat 3 cubes with 1 cup of water on the stove in a small pot, stirring while it's heating. You can also warm it in a microwave safe dish in the microwave. Microwave for 1 minute and stir until it's heated throughout. Exact cooking times will depend on how frozen the soup is, but for frozen solid cubes, I microwaved for 4 minutes, breaking apart the frozen veggies and stirring after each minute. 

Timesaving tip: It will take less time to warm the soup if the frozen cubes have been thawed in the fridge overnight.  

5. Top each bowl of soup with a few shakes of cayenne pepper, cilantro, Thai sweet chili sauce, and/or the juice from a lime wedge. 

Enjoy!! :)

I wrote a very informative blog post about the health benefits of cooking with spices, go here.

For expert level learning about healing spices, I recommend the book "Healing Spices" by Bharat B. Aggarwal, PhD. Get it on Amazon here.