Super-healthy vegetables bathe in a bowl of low-kilojoule chicken soup in this easy recipe.
Ingredients
- 1 tablespoon olive oil
- 1 leek, white part only, thinly sliced
- 1 lemon
- 7 cups Massel chicken style liquid stock
- 1 cup water
- 3/4 cup bow-tie (farfalle) pasta (see variation)
- 2 chicken breast fillets, trimmed, thinly sliced
- 2 zucchini, halved lengthways, sliced
- 150g sugar snap peas, trimmed (see note)
Method
- Step 1Heat oil in a large saucepan over medium-low heat. Add leek and cook for 5 minutes or until soft but not coloured.
- Step 2Cut 4 wide strips of lemon rind, avoiding white pith. Add rind, stock and water to saucepan. Increase heat to high and bring to the boil.
- Step 3Meanwhile, cook pasta in a separate saucepan of salted boiling water until tender. Drain.
- Step 4Add pasta, chicken, zucchini and peas to stock. Return to the boil. Reduce heat to medium-low. Simmer gently for 3 minutes or until vegetables are just tender and chicken is cooked through.
- Step 5Remove lemon rind from soup. Ladle soup into bowls. Season and serve.
Nutrition
1463 kj
Energy
12.5g
Fat Total
3.3g
Saturated Fat
4.4g
Fibre
32.5g
Protein
66mg
Cholesterol
1451mg
Sodium
26.8g
Carbs (total)
All nutrition values are per serve
Notes
Variation: Use any medium-sized pasta in this recipe. Note: Sugar snap peas are a smaller version of garden peas, sold in supermarkets. Hint: If you’re worried about sodium content, compare various brands of stock.
- Author: Tracy Rutherford
- Image credit: Steve Brown
- Publication: Super Food Ideas
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