Chicken and leek soup

Summary

Yield
Servings
Prep time2 1⁄2 hours
Meal categoryLunch Dinner Soup
Recipe sourceHealthy Food Guide

Description

Incorporating barley into this tasty soup makes it a whole meal in a bowl, and will help fill you up!

Ingredients

1 small chicken (skin removed)
4 sprigs parsley (plus extra to serve)
4 carrots (peeled, diced)
1 1⁄4Cuppearl barley
1⁄2Teaspoon (Metric)salt
  cooking oil spray
2 leeks (trimmed, sliced)
4 potatoes (peeled, diced)
1Tablespoon (Metric)Lemongrass paste
1⁄4Cupchopped chargrilled capsicum

Instructions

  1. Rinse chicken under running water and remove fat (including from cavity). Place chicken in a large saucepan with parsley sprigs, one-third of the carrot and 1/4 cup of the barley. Fill pan with water and bring to boil.
  2. Skim off surface foam from liquid in pan. Add salt and reduce heat to low. Simmer for 2 hours or until meat falls from bones.
  3. Remove chicken from liquid (stock). Set aside. Strain stock through a sieve over a large bowl. Use a gravy-separating jug to remove fat from stock.
  4. Clean pan. Spray with oil and place over medium heat. Add leek and cook until softened. Add strained stock with potato, remaining barley, carrot and lemongrass. Cook for 15 minutes or until vegetables are tender.
  5. Meanwhile, roughly chop chicken. Return to soup with capsicum 5 minutes before serving. Heat through and serve with extra parsley sprigs.

 

Nutrition Information
  • Energy: 1690kJ
  • Calories: 404cal
  • Protein: 31.8g
  • Fat: 11.3g
  • Saturated fat: 3.1g
  • Carbohydrates: 40.9g
    • sugars: 4.5g
  • Dietary Fibre: 8.4g
  • Sodium: 367mg
  • Calcium: 52mg
  • Iron: 3.5mg

Kindly reproduced from Healthy Food Guide. For further recipes visit www.healthyfoodguide.com.au and to sign up to the e-newsletter. Or become a Nutrition Australia member to get 23% off a 12-month subscription. 

 

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