This time of year the temperature drops and I love making big pots of soup for my family. Here’s how I fit this comfort food on-plan:
1/2 chopped red onion
2 Tbs minced garlic
20g Extra Virgin Olive Oil (EVOO)
245g mini peeled carrots, sliced
388g unpeeled red potatoes, chopped into 1/2″ cubes
454g (1 lb) dried split green peas
8 C water
1 smoked ham hock
fresh chopped oregano, parsley, thyme and basil
fresh ground black pepper
smoked sea salt
In large pot, sauté onion and garlic in EVOO until translucent, about 8 minutes. Add remaining ingredients and bring to a boil, then simmer, covered for about 90 minutes, stirring occasionally. Remove ham hock before serving or storing.
I count the calories for EVOO, split peas, potatoes and carrots, and the total for this batch is 2066 calories. I weighed the batch after cooling, prior to storing, and the batch weight is 3056 grams.
The calories in this recipe are primarily carbs, so this counts for the carb portion of my meal. For my M2 I get 150 calories of carbs, so I divide 150 cals by total batch cals (2066), then multiply by batch grams (3056) to get grams of this recipe for my M2, which is 222.
For my protein, I choose a lean ham that is 100 calories per 84g serving. I get 158 cals of protein for my M2, so I divide 158 cal by 100 cal, then multiply by 84g, so I get 133g of ham for my meal. I cubed it, sautéed it briefly on a cast iron skillet and added to the soup.