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Chicken and Vegetable Soup

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Very simple and easy to make, this dish is very warming and healthy. Serve it with fresh and crusty rolls, and use Vegetables that are as fresh as possible to make sure that they have as much flavour, taste and crunch as possible.

Chicken and Vegetable Soup

To Serve 4
100g Pearl Barley
300ml Cold Water
15g Butter
1tbsp Olive Oil
1 Leek, trimmed and finely sliced
1 Celery Stick, trimmed and sliced
2 Carrots, peeled and diced
1 Potato, diced
2 Chicken Breast fillets
1tbsp Fresh Thyme
600ml Chicken Stock

1. Bring the Cold Water to the boil with the Pearl Barley, and simmer for about ten minutes in a covered pan.
2. Melt the butter in a heavy large pan, along with the tablespoon of Olive Oil. Add the Leek and Celery, cover with a lid and heat over a low heat for five minutes, stirring occasionally.
3. Add the Carrots, Potato, Chicken Breast, Thyme and Chicken stock into the pan, then add the Pearl Barley and the water that it was boiling in. Bring to the boil, then simmer for thirty minutes.
4. Remove the Chicken from the pan, and cut into cubes, then return to the pan and re-heat thoroughly.

You can freeze this dish by chilling it first, then placing in the freezer, and it’ll keep for around a month.

Photo Courtesy of: YoAmes

Danish Hash

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Very quick to make, this dish is very simple as well. It’s hot, tasty and full of nutrition – a personal favourite after a weekend.

Danish Hash

The Root Vegetables in the meal provide a heap of Carbohydrates – essential to give you energy, and the Bacon will provide a great amount of Protein which will help re-build any muscle tissue spent over the course of exercise.

To Serve 4
1 Large Onion
3 Garlic Cloves, roughly chopped
1/2tsp Crushed Dried Chilli, optional
4tbsp Extra Virgin Olive Oil
110g Bacon, or 1 Packet Lardons
3 Carrots
3 Large Potatoes
1 Parsnip or ¼ Swede or ¼ Turnip
Black Pepper, to taste

1. Peel and Chop all of the Vegetables into cubes, around one centimetre square.
2. Using a Large Pan with a lid, cook the Onion, Garlic and Chilli in the Oil over a low heat until the Onion is soft.
3. Cut the Bacon into similar sized pieces then add to the pan. Cook with the lid on for a couple of minutes, checking regularly.
4. Add all of the vegetables into the pan and stir until all coated in Oil – you can add more if needed.
5. Cook with the Lid on for a fifteen to twenty minutes, checking on a frequent basis. If the Hash starts to stick, then add a small amount of Water.
6. Remove the lid and turn up the heat, cooking until the Hash is crispy and there’s no fluid left in the pan.
7. Serve with a handful of Green Leaves such as Rocket or Baby Spinach – you could even place a poached Egg on top for added protein, colours and flavours.

Photo Courtesy of: joyosity

Chicken and Wild Rice Soup

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A creamy soup made with healthy ingredients. It is a meal in itself. Enjoy it with crusty bread or as is.

Serves 8

Ingredients:

2/3 cup uncooked wild rice

2/3 cup chopped onion

2/3 cup chopped carrot

2 cloves crushed garlic

2 tablespoons butter

6 cups reduced-sodium chicken broth

2 medium potatoes, peeled and cubed

1/2 teaspoon salt

1/2 teaspoon pepper

1 cup chopped fresh broccoli

1 cup corn kernels

3 cups cubed cooked chicken breast

1/2 cup all-purpose flour

1 cup fat-free half-and-half

Prepare the rice according to package directions, but use the chicken broth instead of water.

While waiting for the rice to cook, melt the butter in a Dutch oven or heavy pot over medium-low heat. Sauté the garlic and onions for 2 minutes. Add the carrots and potatoes let it cook for another 2-3 minutes. Pour in the broth and season it with salt and pepper. Cover the pot and let the soup simmer for 10 minutes before adding the broccoli and corn. Stir and cook for another 8-10 minutes. Adjust cooking time as needed, check if the potatoes and carrots are soft enough. You can also dice the vegetables in smaller sizes for faster cooking.

Once the rice is cooked, let it stand for 5 minutes before fluffing it with a fork.

In a bowl, combine the flour and half and half. Mix well until the flour dissolves.

Add the rice and chicken to the soup. Let it simmer for 3 minutes. Stir in the half and half mixture gradually. Let it simmer for another 5 minutes or until the soup becomes a little thick.

Serve warm.

Photo Courtesy of: whitneyinchicago