Carrot, chicken and barley soup Recipe

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  • Dairy-free
  • Healthy
  • Low-fat
  • Nut-free

serves:

4

Skill:

medium

Cost:

cheap

5-a-day:

2

Total Time:

02:20

Prep:

00:20

Cooking:

02:00

Nutrition per portion

RDA
Calories 271 kCal 14%
Fat 7.2g 10%
  -  Saturates 1.5g 8%
Salt 0.37g 6%

Use up roast chicken leftovers in this thick, low-calorie, healthy chicken soup. It contains 2 portions of vegetables, is low in saturated fat and only costs 70p per head.

Ingredients

  • 1tbsp vegetable oil
  • 450g carrots, peeled and sliced
  • 1 leek, cleaned and sliced
  • 1.2lt chicken stock (see recipe method below)
  • 75g pearl barley
  • 175g cooked chicken, broken into bite sized chunks
  • 175g cooked potatoes, chopped
  • 100g cooked vegetables such as peas, broccoli or green beans

Method

  • To make chicken stock: Pick all the chicken that you can off a chicken carcass and set aside. Place the chicken bones, and skin in a large pan, cover with about 2.4ltr (4pts) water, add a bay leaf if you like, then bring to the boil.

  • Cover and simmer for 30 mins to extract all the goodness from the bones, then remove the lid and simmer for a further 40 mins or so or until the liquid has reduced by half.

  • Strain to remove the bones then leave to stand for 5 mins Use a spoon to skim off any excess fat which rises to the surface of the stock. It’s now ready to use but can be stored in the fridge for upto 4 days or frozen for upto 6 months.

  • To make the soup: Heat the oil in a large pan, add the carrots and leek, then saute over a medium heat for 4 mins. Add the stock, pearl barley, chicken and potatoes and season well.

  • Bring to the boil, then cover and simmer for 20 – 25 mins or until the pearl barley and carrots are tender. Stir in the cooked vegetables, return to the boil and simmer for 1 min. Stir in the parsley and season to taste. Ladle into bowls and serve.

More Recipe Ideas

Top Tip

To save time, you can always make chicken stock with a stock cube or concentrate.