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Hi.

Apart from being a self-development junkie and physique sculptor in the making.

I am holistic foodie that fell in love with IIFYM (flexible dieting).

This blog is dedicated to help you meet your macros and micros so that you can feel better, look better and eat happier :)

 

 

Tom Kha Gai AKA Thai Coconut Soup

Tom Kha Gai AKA Thai Coconut Soup

Adapted from Show Me the Yummy

If you like Thai cuisine you may have probably tried this soup before. I tried it at a tiny Thai restaurant years ago and loved it. So now, I always look for it in menus when I go to out. Unfortunately, a lot of the time restaurants use ingredients that I cannot have due to my food allergies. So I decided to make it myself.

Now… this is not the authentic stuff. So please keep that in mind. BUT it is creamy, flavorful, aromatic and delicious.

HOW TO MODIFY FOR YOUR MACROS:

You can modify amounts and ingredients to help you meet your macros. Here are some ideas:

NEED MORE PROTEIN?

Add more chicken into your soup bowl (my bowl was primarily chicken based tee hee)

NEED MORE CARBS?

If you need more carbs you can pair it with some rice (add those macros separately as they are not included here).

WANT A SIDE BUT NEED TO KEEP CARBS LOW?

Or if you want to pair this with something and don’t have a lot of carbs to meet, you can pair this with cauliflower rice or Konjac Rice (AKA miracle rice).

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DIRECTIONS

Photos do not include every step, just thought it could be helpful to have some examples of what the process looks like. (Let me know if this is helpful to you).

STEP 1 : Wash all veggie ingredients (you don’t have to rinse the chicken although some people like to) and pat dry.

STEP 2 : Take the outer hardest outer layer(s) off of the lemongrass and cut into 1.5 inch long pieces (doesn’t have to be exact)

STEP 3 : Peel ginger (easiest to do by scraping with edge of a small spoon) and then cut a 1.5 inch piece into 3 equal pieces

STEP 4 : Add 1 tsp of coconut oil to large pot and turn to medium heat

STEP 5 : Add in the lemongrass and ginger and turn heat to low. Stir to make sure it is coated with the coconut oil

STEP 6 : Now add in the coconut milks and chicken broth to the pot and stir/whisk to break up the milk. Allow to heat to just below a simmer (you don’t want this to boil), you can leave it on low-medium heat for now.

STEP 7 : In the meantime, cut the chicken into slightly bigger than bite size pieces / chunks

STEP 8 : Heat a pan with the coconut oil over medium heat.

STEP 9 : Add in the chicken and some sea salt. Sauté for to 2 to 3 minutes.

When the outside of the chicken begins to look cooked you can add it to the pot with the soup base. (You don’t want to fully cook the chicken because it will cook through in the soup).

STEP 10 : Slice the mushrooms and add into the soup.

  • TURN HEAT UP TO MEDIUM HEAT

STEP 11 : Add in the fish sauce, lime juice and cayenne powder.

If you like spicy food you may want to add more cayenne BUT if you are sensitive to spicy food (like I am) you might want to start with 1/8 of a tsp and then add more if you want.

STEP 12 : Slow stir all of the ingredients together in the pot on a low simmer for another 10-15 minutes.

(Again, you don’t want to bring it to a boil. If it starts to bubble turn the heat down)

STEP 13 : Serve into bowl nice and hot! (You don’t eat the ginger and lemongrass but it will continue to give it that nice flavor if you serve the soup without removing them from the mix).

STEP 14 : Thinly slice some green onion and chop some cilantro and sprinkle it on top.

This goes really well with rice and if you need lower carbs it could even work well with cauliflower rice or Konjac rice.

NOTES

I always like to have more control over how much protein I am eating. So I remove the amount of chicken I want to eat from the soup, and weigh it cooked. (I track the macros as cooked chicken in this case). Then I serve the soup without the chicken over my weighed chicken.

If you don’t find this necessary, you can track the amount of chicken you used as RAW and just divide it into the same amount of servings as the soup. But you will have to add the macros of the raw chicken.

Here are some options to make this easier:

MACROS FOR JUST 1 serving of SOUP (WITHOUT COUNTING CHICKEN) :

P 9.1 C 6 F 23 KCALS 265

MACROS FOR 1 SERVING OF SOUP + 6 OUNCES COOKED CHICKEN :

P 50 C 6 F 24 KCALS 430

MACROS FOR 1 SERVING OF SOUP + 8 OUNCES COOKED CHICKEN :

P 63 C 6 F 25 KCALS 613

MACROS FOR 1 SERVING OF SOUP INCLUDING CHICKEN (If you used 2lbs of RAW chicken in the recipe) :

P 61 C 7 F 25 KCALS 514

(I did not count the macros for the onion or cilantro garnish)

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