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Diet Food: Simple, Light Meat Broth Recipe

Diet Food-Simple-Light Meat Broth Recipe-SOUPS FROM THE SEAS FISH CONCENTRATE

PREP TIME: 10 min
COOK TIME: 30 min
READY TIME: 40 min
CALORIES: 135 (per serving)

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  • 2 It water
  • 1 kg lean beef shank
  • 1 whole red or white onion with the skin
  • 1 small celeriac
  • 1 fresh cob of corn
  • 1 celery stalk, with leaves
  • 1 whole carrot
  • 1/2 kg pumpkin
  • 1/4 kg red cabbage cut in chunks
  • 1 turnip
  • 1 parsnip
  • 1 sprig parsley
  • 1 sprig dill Salt to taste
  • A few black peppercorns


1 First cook the meat for one hour. Skim off any foam.

2 Once it is cooked, strain the broth with cotton padded cheesecloth (this way any possible fat, stays in the cotton).

3 Place the meat, the vegetables (the ones that need longer time to cook in the bottom of the pan) and the strained broth in another big pan.

4 Return to boil and cook for one more hour. Remove any fat from the surface. Taste and add more salt if needed.


Calories: 135 Kcal
Total Fat: 1.4 g
Cholesterol: 5.0 mg
Sodium: 990.0 mg
Potassium: 609.7 mg
Carbs: 4.6 g
Protein: 1.9 g





  • 910 c (2 kg) red mullets
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 1 tsp crushed garlic
  • 1 tsp tomato paste
  • 2 bay leaves
  • 4 big, ripe tomatoes
  • 1/2 c white wine
  • Spring onion
  • Cilantro (coriander)

1 If you wish you can also add some “pasta de aji”

2 Make an adobo by sauteing the garlic and onion in just enough olive oil. When golden add the tomatoes and the tomatoes paste and continue stirring, add some liquid and make a puree in the blender or food processor.

3 In a big pan, bring 2 liters of water to boil, add the washed fish, the adobe, the bay leaves, salt & pepper. Add the wine and let it cook at high heat for 10 minutes. Reduce the temperature and let it simmer for 15 more minutes. Stir well, taste and adjust, if needed. Let it cool and then pass it through a sieve or cheesecloth to get the clear and pure broth.

4 You can use this concentrate for the fish soup or many recipes when fish broth is needed.

5 It’s easy to freeze in small containers tagged with names and dates or, even better, freeze in ice cube trays. This way you just use the exact amount you need, without wasting the rest.