MISO SOUP WITH MUSHROOMS AND PRAWNS

STUDIES have found foods with high amounts of omega 3 (such as prawns) are associated with reduced risk of heart attacks and lower blood pressure. Almost instant and lowcalorie, this is a fast-day life-saver. It was one of the recipes I demonstrated in our Channel 4 series Lose A Stone In 21 Days. Miso paste has a deliciously sweet, salty, slightly tangy flavour. The prawns add a good boost of protein and omega 3, along with other nutrients, including selenium (which is important for the immune system). You can add a handful of spinach leaves or cooked greens as well. Simply add at the same time as the prawns. Miso soup kept Michael going on his early 5:2 fast days. Serves 1 Prep: 5 mins Cook: 5 mins

l PER SERVING 69 cals

PROTEIN 12 g CARBS 3.5 g

FAT 0.5 g FIBRE 1.5 g

½ pak choi, leaves separated and washed

3 level tsp miso paste (around 15 g)

1 closed cup mushroom, finely sliced 50 g large cooked and peeled prawns, thawed if frozen

Small pinch crushed dried chilli flakes (optional)

Small handful roughly chopped fresh coriander leaves, to serve (optional)

1. Place the pak choi in a small saucepan with 250 ml water.

2. Stir in the miso paste, add the sliced mushroom and bring to a simmer. Cook for

3 to 4 minutes, or until the pak choi is beginning to soften. 3. Add the prawns and cook for a further minute, or until the prawns are hot.

4. Remove from the heat, stir in the chilli and coriander, if using, and ladle into a deep bowl or large mug to serve.