Soup Up with this Chicken and Leek Recipe


Chicken and Leek Soup!

Ingredients 10748

1 small chicken, skin removed

4 sprigs parsley, plus extra, to serve

4 carrots, peeled, diced

1 1/4 cups pearl barley

1/2 teaspoon salt

cooking oil spray

2 leeks, trimmed, sliced

4 potatoes, peeled, diced

1 tablespoon lemongrass paste

1/4 cup chopped chargrilled capsicum


Step 1: Rinse chicken under running water and remove fat (including from cavity). Place chicken in a large saucepan with parsley sprigs, one-third of the carrot and 1/4 cup of the barley. Fill pan with water and bring to boil.

Step 2: Skim off surface foam from liquid in pan. Add salt and reduce heat to low. Simmer for 2 hours or until meat falls from bones.

Step 3: Remove chicken from liquid (stock). Set aside. Strain stock through a sieve over a large bowl. Use a gravy-separating jug to remove fat from stock.

Step 4: Clean pan. Spray with oil and place over medium heat. Add leek and cook until softened. Add strained stock with potato, remaining barley, carrot and lemongrass. Cook for 15 minutes or until vegetables are tender.

Step 5: Meanwhile, roughly chop chicken. Return to soup with capsicum 5 minutes before serving. Heat through and serve with extra parsley sprigs.

Warm up with this hearty soup recipe suitable for all types of diabetes. Soups are simple, quick and easy to make. Making soups in batches and freezing them in small containers is such a great way to have ready prepared meals for those days when you don’t feel like cooking (or battling the supermarkets for groceries) and you’ll save money too!

Why go to the effort of making it yourself? Let’s have a look at how a homemade soup compares to a commercially made soup…

Ready packaged soups soups are quite high in salt. Even the ones that are labelled “homestyle” as shown below:

The serving size for this soup is 1 = 300g so in this case, when looking at the 100 g column it can be misleading (the figures look a lot better!) because it would be likely that we would eat the whole container (I know I would!).



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Nutrition Information Panel (per serve) Chicken & Leek Soup

500 g

Woolworths Select Chicken & Vegetable Soup

300 g

Campbell’s Chunky Roast Chicken & Vegetable Soup

430 g

Energy 1690 kJ 636 kJ 852 kJ
Protein 31.8 g 12.9 g 9.9 g
Total Fat 11.3 g 4.5 g 4.3 g
Saturated Fat 3.1 g 1.2 g 1.7 g
Carbohydrate 40.9 g 13.5 g 29.3 g
Sugar 4.5 g 3.9 g 6.7 g
Sodium 367 mg 630 mg 1259 mg
Dietary Fibre 8.4 g 2.4 g 3.4 g

If we look at the salt (sodium) content of the soups, the homemade chicken and leek soup recipe has the largest serving amount with the least amount of salt. The Campbell’s chunky roast chicken and vegetable soup is almost the same serving size as the homemade soup but it has 1259 mg of salt (that’s almost 3.5 times more salt!). The recommended daily intake of salt for adults is less than 2300 mg/day so if you ate the Campbell’s soup, that would already be nearly half your daily intake of salt!

This gives you an idea of how the amount of salt can vary in differently prepared soups. Keep in mind that sometimes the serving size or the amount you eat can depend on how the soup is packaged or how much the food company decides. You can easily change the serving size (therefore how much we eat) when the soup is homemade because YOU get to determine how much to serve up.

Click here for the Chicken and leek soup recipe from the ©Healthy Food Guide

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