High Protein Winter Melon Soup
Warm up with a hearty bowl of High Protein Winter Melon Soup, a nutritious and comforting dish perfect for chilly days. This protein-packed recipe combines tender chunks of winter melon, succulent diced chicken breast, and silky firm tofu in a flavorful, low-sodium chicken broth infused with fresh ginger, garlic, and a touch of soy sauce. The addition of egg whites creates delicate ribbons for added texture, while a cornstarch slurry gives the soup a light, velvety consistency. Low in calories and high in protein, this dish is ideal for those seeking a wholesome meal that's both satisfying and health-conscious. Finished with a drizzle of sesame oil and a sprinkle of scallions, this winter melon soup is a delightful, quick-to-prepare option the whole family will enjoy. Perfect for meal prep or serving as a cozy, nutrient-dense entrée.
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Recipe Information
Ingredients
- 500 grams Winter melon
- 300 grams Boneless chicken breast
- 200 grams Firm tofu
- 1000 ml Chicken stock (low-sodium)
- 15 grams Ginger (fresh, thinly sliced)
- 2 cloves Garlic (minced)
- 2 tablespoons Soy sauce (low-sodium)
- 2 large Egg whites
- 2 stalks Scallions (thinly sliced)
- 1 teaspoon Sesame oil
- 0.5 teaspoon Salt
- 0.25 teaspoon White pepper
- 1 tablespoon Cornstarch
- 2 tablespoons Water
Instructions
Peel the winter melon and remove the seeds. Cut it into bite-sized cubes (approximately 2-3 cm wide).
Dice the boneless chicken breast into small cubes. Set aside.
Cut the firm tofu into small cubes similar in size to the winter melon.
In a small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry. Set aside.
Heat a large pot over medium heat and add the sesame oil. Once hot, sauté the ginger slices and minced garlic for about 1 minute or until fragrant.
Add the diced chicken breast to the pot, stirring to lightly sear the outsides, about 2 minutes.
Pour in the chicken stock and bring it to a gentle boil. Skim off any foam that rises to the surface.
Add the winter melon cubes to the pot and simmer for 10 minutes until they start to turn translucent.
Gently stir in the tofu cubes, soy sauce, salt, and white pepper. Let the soup simmer for an additional 5 minutes.
Slowly drizzle the egg whites into the soup while stirring in a circular motion to create egg ribbons.
Stir the cornstarch slurry into the soup to slightly thicken the consistency. Simmer for another 2-3 minutes.
Taste and adjust seasoning if needed. Remove the pot from heat and garnish the soup with sliced scallions.
Serve hot and enjoy your high-protein winter melon soup!
Nutrition Facts
Calories |
1080 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.1 g | 64% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 11.5 g | ||
| Cholesterol | 268 mg | 89% | |
| Sodium | 5034 mg | 219% | |
| Total Carbohydrate | 41.3 g | 15% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 9.8 g | ||
| Protein | 121.8 g | 244% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 493 mg | 38% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1810 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
