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Cold-busting Chicken Soup

Ingredients (Serves 4)

1 tbs olive oil
1 large brown onion, finely chopped
2 garlic cloves, crushed
1 tbs finely chopped fresh ginger
1 tbs chopped fresh rosemary
1.2kg whole fresh chicken, trimmed
1 celery stick, coarsely chopped
2 small fresh red chillies, seeded, finely chopped
1.5L-2L (6-8 cups) cold water
500g sweet potato, peeled, cut into 1.5cm pieces
150g (1 cup) frozen peas
2 tsp salt-reduced soy sauce

Method

Step 1: Heat the oil in a large saucepan over medium-low heat. Cook onion, garlic, ginger and rosemary for 5 minutes or until soft.

Step 2: Add chicken, celery and chilli. Cover with water. Increase heat to high. Bring to the boil. Reduce heat to low. Cover. Simmer for 1 hour, skimming the surface occasionally. Cool. Chill for 2 hours or overnight.

Step 3:
Remove and discard fat from surface of stock. Transfer chicken to a chopping board. Discard skin and bones. Shred chicken.

Step 4:
Bring the stock to the boil over high heat. Reduce heat to medium. Stir in sweet potato. Cook for 10 minutes or until tender. Stir in peas and chicken for 2-3 minutes or until heated through. Stir in soy sauce. Season with pepper.

Nutritional Guide - Per Serve

Energy: 1650kJ
Protein: 45g
Fat: 13g
Carbohydrates: 24g
Dietry Fibre: 6.5g
Saturated Fat: 3g

Source: Taste.com.au




 

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