Creamy Chicken and Vegetable Soup

Difficulty | Serves 8 | Book 5

Ingredients
Nutrition

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 340ml can evaporated light milk
35ml skim milk
2 tablespoons parsley chopped
pepper

Per serve
Fat	Total	2.1g
	Saturated	0.8g
Fibre		3.2g
Protein		18.6g
Carbs	Total	21.2g
	Sugar	9.8g
Sodium		445mg
Kilojoules		756 (cals 181)
GI Rating		Low

Method

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.
Add water, stock powder and tarragon, bring to boil.
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.
Add skim milks, 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.

NOTE: An adapted version of this recipe is also in More Cooking for 1 or 2 people