Wednesday, 25 March 2015

Chicken, Vegetable and Rice Goodness Soup

Yesterday the weather turned, it’s raining, miserable and getting dark so early that nothing else can be done but cosy up on the sofa with a blanket and a nice big bowl of soup.
As soon as the weather changes, 98% of the time I get a cold – my body rebels and is sadden by the loss of Summer.  To try and combat this before it happened, I devised a recipe for some soup that is sure to ward off the cold or just make you feel better if you come down with it.   Luckily I did, as the next day I woke up full of the cold, and as soon as I had a bowl of this I felt fabulous!

Chocked full of veggies, chicken, wholesome brown rice and glorious broth, which is given an extra special taste by  simmering the broccoli in the soup until its wonderfully tender – can only be given one label.  GOODNESS!

Calories: 134  •  Slimming World: FREE on Extra Easy Plan 

 Weight Watchers Pro Points: 4PP • WeightWatchers Filling & Healthy Values: Free

Preparation Time: 10 Minutes
Cooking Time: 25 Minutes
Serves 4

You Will Need:
1 Medium Chicken Breast
1 Leek Chopped
2 Cloves Garlic
1 Large Carrot Diced
Small Head of Broccoli broken into florets (Or equivalent in Frozen Broccoli)
150g Cooked Brown Rice 
Chicken Stock made up with 1.2ltrs water ( I used one Knorr Stock Pot and one Chicken Oxo)
Handful of flat leaf parsley
Salt & Pepper for Seasoning
Frylight/Calorie Controlled Oil Spray

In a heavy bottomed sauce pan sprayed with oil gently fry the leeks, carrot and garlic until the leeks are softened but not brown
Pour in the stock, and half of the parsley and simmer for a couple of minutes
Add the whole chicken breast into the broth and simmer for 7 – 10  minutes.  Remove the chicken breast from the stock and shred the chicken, I find it helpful to use two forks to help me to do this.
Return to the pan – add the broccoli florets and simmer for another 5-7 minutes until the broccoli is tender but still has a bite.
Add the cooked rice to the soup stir and take off the heat.
Serve and feel the goodness! 

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