CHICKEN NOODLE SOUP Serves 4 Takes 1 hr Cost per serve £2
High in protein which supports the maintenance of normal bones
1 Heat the oil in a large, lidded pan over a medium-high heat and sear the chicken pieces on one side for 5-6 mins. Turn and repeat; set aside. 2 Add the onion, carrot and celery, and sauté for 10 mins until softened. Add the garlic and cook for 1-2 mins. 3 Return the chicken to the pan. Add the stock, herb sprigs and bay leaves; season. Bring to the boil; reduce to a simmer. Partially cover; cook for 20 mins, Û¸«ÁÁ«Â£ É Â÷ Û èÁ cè Â É ã¨ ¨ ã 4 Remove the chicken and shred into bite-sized pieces. Strain the soup into a clean pan; discard seasonings. Add the chicken, heat to boiling and add the broccoli and linguine. Cook for 2 mins. Add the beans and spinach; cook for 1 min. Ladle into bowls, adding black pepper and parsley, if you like. Each serving contains 1959kJ 466kcal 23%
18g 4g 9g 1.6g 25% 22% 10% 27%
of the reference intake. See page 8. Carbohydrate 37g Protein 39g Fibre 7g
To freeze, strain the soup (step 4) into a freezer-safe container; discard seasonings. Add the chicken. Cool, cover and freeze. To serve, defrost in the fridge overnight; heat to just boiling. Add the broccoli and noodles and follow as above. 88
RECIPES NANCY ANNE HARBORD PHOTOGRAPHY STUART OVENDEN FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR
1 tbsp vegetable oil 500g skinless, boneless chicken thighs 150g skinless chicken breast 1 onion, diced 3 carrots, diced 3 celery sticks, diced 2 garlic cloves, crushed 1 reduced-salt chicken stock pot, made up with 2ltrs water 5g thyme and rosemary sprigs, tied with string 2 bay leaves 100g green beans, cut into 4cm pieces 100g spinach 400g fresh egg linguine or other noodles £ Ô ¸ ã » ¢ Ô Û» ÷ ¨ÉÔÔ to serve (optional)