TRY this recipe for creamy chicken and vegetable soup from low fat cookbook queen Annette Sym. Recipe from Symply Too Good To Be True book five.
2 teaspoons crushed garlic (in jar)
400g skinless chicken breast small dice
1 large onion diced
1 cup carrot diced
1 cup frozen peas
1 cup frozen corn kernels
1 litre water
4 tablespoons salt-reduced chicken-style stock powder
½ teaspoon dried tarragon
½ cup (76g) raw macaroni pasta
2 cups skim milk
1 x 375ml can evaporated light milk
2 tablespoons fresh parsley chopped
pepper to taste
In a boiler or stock pot that has been generously coated with cooking spray, sauté garlic and chicken for 1 minute. Add onion and carrots and cook 1 minute. Add peas and corn, cook 1 minute more. Add water, stock powder and tarragon, bring to boil. Add raw pasta stirring in well, bring to boil. Reduce to a medium boil for 20 minutes, stirring occasionally. Add skim milk, evaporated milk, parsley and pepper, stir in well. Once boiled serve.
SUITABLE TO BE FROZEN
FAT TOTAL 2.4g
KILOJOULES 743 (cals 177)
GI RATING LOW
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