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Chicken Vegetable Soup with Cheese Sticks

 Chicken Vegetable Soup with Cheese Sticks

Ingredients

2 skinless chicken breast fillets   
1 litre reduced salt chicken stock   
1 tablespoon canola oil
2 leeks, washed and thinly sliced
2 carrots, diced
2 sticks celery, diced
3 cloves garlic, crushed
6 cups young green leaves (watercress,rocket, sorrel, baby spinach), washed
3 tablespoons fresh pesto
cracked black pepper to taste

Cheese sticks

1 sheet canola puff pastry, thawed
3 tablespoons finely grated reduced fat cheese

 

Method

1. Put the chicken in a pot, add just enough chicken stock to cover and poach gently for about 10 minutes or until just cooked. Set aside to cool.

2. Heat the oil in a large pot, add the leeks and cook gently for about 2 minutes until soft. Add the carrot, celery and garlic, strain the chicken poaching stock through a fine sieve and add to the vegetables with the rest of the stock. Simmer for 10 minutes. Chop the greens finely, add to the soup and cook for a further 10 minutes.

3. Tear the chicken breasts into fine shreds and add them to the soup. Stir in the pesto and season with plenty of cracked black pepper.

4. To make cheese sticks Preheat oven to 220°C. Cut the puff pastry into 2cm thick strips and place on a paper lined baking tray. Sprinkle with the cheese and bake for 20 minutes or until crisp and golden.

5. Serve the soup in wide bowls with cheese sticks.

 

Nutrients Per Serve

Energy 1442kJ (344cal)
Total Fat 6.8g
Saturated Fat 1.4g
Monounsaturated Fat 3.3g
Polyunsaturated Fat 1.1g
Protein 9.9g
Carbohydrate 61.0g
Fibre 5.9g
Sodium 818mg
Cholesterol 3mg
Serves 6
Preparation Time 20 mins
Cooking Time 40 mins

This recipe is kindly provided by the Heart Foundation and can be found in the Deliciously Healthy Cookbook.