Spicy chicken soup
IT'S still Diabetes Awareness Week and this is a healthy recipe by Amcal Dietitian Megan Alsford.
Serves 4
Ingredients
2 chicken breasts, skin removed
4 teaspoons olive oil
2 medium onions
1⁄2 cup fresh flat leaf parsley
4 cups water
1 teaspoon of curry powder
1 medium zucchini
1 tomato
1 large eggplant
2 celery stalks
1 vegetable stock cube
800g can crushed tomatoes
2 cloves garlic, crushed
2 teaspoons chilli flakes
2 medium potatoes
2 tablespoons no added salt tomato paste
Method
- Pre-heat oven to 180oC.
- Add 2 teaspoons olive oil to the chicken breasts and rub to cover the chicken, place on top of baking paper in a baking dish and place in the oven for approximately 20 minutes or until the chicken is just cooked.
- Dice the onions and crush the garlic and set aside.
- Dice the zucchini, tomato, celery and place to one side.
- Dice the eggplant and sprinkle with salt and leave on a paper towel to sweat. After 20mins, rinse the eggplant to wash away the salt and add to the zucchini and tomato mix.
- In a large saucepan heat the remaining olive oil and add the onions and garlic and sauté for 1 minute or until slightly browned. Add the zucchini, tomato, celery, eggplant, chilli flakes and curry powder with a splash of water to stop the pan from burning. Sauté for a further 2-3 minutes.
- Add the water and the stock cube and bring to the boil.
- Dice the potatoes and add to the soup and cook until tender (approximately 30 minutes).
- When the soup is ready and the chicken is cooked, shred or dice the chicken and stir through the soup.
- Serve immediately.
Calories 313
Protein 34.3g
CHO 21.0g
Sodium 263mg
