Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Chicken & Broccoli Soup

Thursday, October 03, 2019
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Total time
15 minutes
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Preparation time
10 minutes
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Portions
2
Ingredients
or1 tsp of Vegetable Stock (2g)
or300 grams of broccoli, chopped
or3 spring onions, chopped (75 g)
or50 grams of baby spinach,
or225 grams of chicken breast , shredded
or1 tbsp Basil Pesto (20g)
or1 pita bread , wholemeal (28 g)
or20 grams of cheese, parmesan, grated
Preparation
1.
Pour 2 1/2 cups of boiling water into a medium saucepan. Place over high heat. Add stock powder and broccoli. Cover and return to the boil. Cook for 3 minutes or until just tender. Add spring onions and spinach. Cook for 2 minutes.
2.
Remove form heat. Carefully blitz with a handheld a handheld blender until just smooth. Return to heat. Add chicken and pesto and season with freshly ground pepper. Stir to heat chicken through. Sprinkle over Parmesan. Serve with pita bread.
3.
* To cook chicken ahead of time, poach a breast fillet in a pan of simmering water for 10-15 minutes, depending on size. Cool and refrigerate for up to 3 days. Otherwise use bbq chicken with skin removed. Alternatively use thinly sliced raw chicken and add at the same as ingredients however cook for 5 minutes.
4.
* To cook chicken ahead of time, poach a breast fillet in a pan of simmering water for 10-15 minutes, depending on size. Cool and refrigerate for up to 3 days. Otherwise use bbq chicken with skin removed. Alternatively use thinly sliced raw chicken and add at the same as ingredients however cook for 5 minutes.
Nutritional information
Per 100 gPer portion (360 g)% DRI
Energy97 kcal350 kcal17 %
Fat3 g11 g18 %
Fatty acids, total saturated1 g3 g17 %
Cholesterol29 mg105 mg35 %
Sodium219 mg788 mg33 %
Carbohydrate7 g24 g8 %
Sugars1 g5 gremove
Fiber2 g7 g27 %
Protein12 g42 gremove