Beef Stew
Weight and Ingredients calories/gram Calories
314g cooked weight (1lb) beef stew meat 2.2 989
1332g (6 cups) water
24g (6 cubes) beef bouillon 1.25 30
420g potatoes, raw, cut up .79 330
224g carrots, raw, cut up .36 81
224g onion, raw, cut up .36 80
2228g Totals .67 1483
Directions
1) Brown beef at high heat for two minutes in a Dutch oven
2) Add water and bouillon and bring to a boil. Cut back the heat and simmer covered for one hour.
3) Add potatoes, onions and carrots and cook at medium high for 20 minutes or until done.
4) Season as desired. I highly recommend floating some croutons.
.67 calories-per-gram. 247 calories per cup
Quick Chicken Noodle Soup
Ingredients cal/g cals
360g (3 cups) cut up chicken breasts 2cal/g 720 cal
488g (2 cups) water 0cal/g 0 cal
896g (32oz) Chicken Broth (bouillon cubes) .04cal/g 32 cal
14g (1tbsp) olive oil 8.6cal/g 120 cal
82g (1/2 cup) chopped onion .36cal/g 30 cal
110g (2 stalks, ¾ cup) chopped celery .12cal/g 13 cal
92g (1/2 cup) chopped carrot .36cal/g 33 cal
---- (1/2 tsp) salt 0 cal
---- (1/2 tsp) pepper 0 cal
168g (6oz) fusilli pasta or broken spaghetti. 3.75cal/g uncooked 630cal
2210g Totals .71cal/g 1578cal
Directions
-Cut up chicken breasts into ½ pieces, brown briefly in a large saucepan and pan fry in some oil till done. Set aside.
-Using the same saucepan, add olive oil, onion, celery, carrot, salt and pepper and sauté for 3 minutes
-Heat up chicken broth and water in a pan.
- Add broth mixture and pasta , bring to boil and cook seven minutes
-Stir in chicken and heat till warm.
-serve with parsley if desired.
Yield: 6 one cup servings. .71 calories-per-gram. 263 calories in a one cup serving
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Chicken Stir Fry
Ingredients cal/gm Calories
188g cooked (289g raw) one chicken breast 2 376
18g (1 1/2 tbsp) olive oil 10 180
46g 1 egg, scrambled 1.7 80
454g (1lb bag) frozen stir fry vegetables .40 180
58g (1oz pkg) Kikkoman stir fry seasoning 1.38 80
396g (3 cups) cooked minute rice) 1.45 574
1160g Total 1.27 1470
- Fry cut up chicken breast in 12g olive oil (1tbsp) in a wok or large skillet at high heat till done, about 3 minutes. Remove from cookware and set aside.
- Mix stir fry seasoning packet according to package directions.
- Scramble egg in a bottom of wok or skillet in 6g oil. Remove when done and put with the chicken.
- Cook up the stir fry vegetables for 4 minutes at high heat. Stir frequently.
- When done add the precooked rice and cook till warm.
- Add back the chicken and egg and thoroughly mix together.
- Serve when warmed up fully.
Calories-per-gram 1.27
One cup serving 230 calories
Cream of Potato Soup
Ingredients cal/gm Calories
368g (2 cups) of diced potatoes (3/8” thick or less) .8 294
726g (3 cups) chicken broth .02c/gm 15
484g (2 cups) milk,skim .4 180
56g (4 tbsp) butter 7 392
164g (1 cup) chopped onion .36 59
1 tsp dill weed
¼ tsp pepper
½ tsp salt
50g (4 tbsp) flour 3.2 161
1848g Total .6 1101
- bring broth to a boil and add potatoes, onion, dill, salt and pepper. Reduce heat and simmer 10 minutes.
-Add flour gradually and then milk all at once. Whisk until flour is mixed in well. Now continue to simmer for another 30 minutes, occasionally whisking and stiring.
Calories-per-gram .6
One cup serving 142 calories
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