Creamy Chicken and Vegetable Soup

Difficulty | Serves 8 as a side dish | Book 5

creamy chicken and vegetable soup

cooking spray
2 teaspoons crushed garlic (in jar)
400g skinless chicken breast small dice
1 large onion small diced
1 cup carrot small diced
1 cup frozen peas
1 cup frozen corn kernels
1 litre water
4 tablespoons salt-reduced chicken stock powder
½ teaspoon dried tarragon
½ cup (76g) macaroni pasta
2 cups skim milk
1 x 375ml can evaporated light milk
2 tablespoons parsley chopped
pepper

Per serve
FatTotal2.1g
Saturated0.8g
Fibre3.2g
Protein18.6g
Carbs21.2g
Sugar9.8g
Sodium445mg
Kilojoules756 (cals 181)
GI RatingLow

Method

  1. Sauté garlic and chicken in a boiler or stock pot that has been generously coated with cooking spray for 1 minute. Add onion and carrots and cook 1 minute. Add peas and corn, cook 1 minute more.
  2. Add water, stock powder and tarragon, bring to boil.
  3. Add uncooked pasta to pot and mix in well, bring to boil. Reduce to a medium boil for 20 minutes, stirring occasionally so pasta doesn’t stick to the base.
  4. Add skim milk, evaporated milk, parsley and pepper to taste. Stir in well. Once boiled take off heat as evaporated milk can separate when over boiled.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

A creamy soup packed with protein, vitamins and minerals and still low in fat. Thanks Annette

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