Get Cooking: Chicken Soup And Broccoli Soup

Chicken Soup

Ingredients   
Chicken stock      
Boneless chicken breast   
Spinach puree  
Oil
Medium onion, quartered    
Whole wheat flour
Ginger 
Garlic pod     
Garam masala powder   
Black pepper powder + extra for sprinkling
Juice of  
Salt 
Qty
1 litre
1
1 cup     
½ tsp
1
2 tbsps
2 inch
1
1 tsp   
½ tsp
¼     lemon
to taste

Instructions:

  1. Heat butter in a non-stick kadai. Crush ginger, cut garlic pod horizontally, and add both to the butter.
  2. Add onion, and sauté for 2-3 minutes. Then Add refined flour and sauté for 2 minutes.
  3. Add chicken stock and chicken breast. Let the mixture come to a boil
  4. Add salt, black pepper powder and garam masala powder and mix well.                           
  5. When the mixture comes to a boil, add spinach puree, and cook for 10-12 minutes.
  6. Remove the chicken breast and keep aside. Strain the soup into a bowl.
  7. Cut the chicken breast into small cubes and add to the soup.
  8. Add lemon juice and mix well.  
  9. Transfer into serving bowl.
  10. Garnish with 1 garlic clove taken from the residue after straining the soup.
  11. Sprinkle some black pepper powder and serve hot.

Nutritional Content per Serving

Energy  (kcal)
Protein (g)  
Carbohydrates (g) 
Fat  (g)  
162
14.7
2.5
5.5

Broccoli soup

Broccoli-soup

Ingredients    
Milk      
Chopped broccoli florets and stalks 
Olive oil     
Nutmeg powder   
Salt and pepper  
Qty
2 cups
1 1/2 cups
1 tsp
a pinch
to taste

Instructions:

  1. Heat ½  tsp of olive oil in a non-stick pan.
  2. Add the broccoli florets and stalks. Sauté for a few minutes.
  3. Purée the broccoli in a blender with half cup of water. Keep aside.
  4. Melt the remaining oil in the same pan on a low flame.
  5. Add the flour and sauté for a minute, making sure it does not burn.
  6. Add the milk, mix well and bring to the boil. Simmer for 5 minutes.
  7. Add the nutmeg powder salt, pepper and broccoli purée along with 3 cups of water and simmer for a while.
  8. Serve hot.

Nutritional Content per Serving

Energy  (kcal) 
Protein (g)  
Carbohydrates (g)
Fat  (g)
152
3.2
12.1
8.2

-    From the Book ‘The Eat Right Prescription’ By Dr. Muffazal Lakdawala
Pic courtesy: https://thehonoursystem.com/chicken-vegetable-soup-with-spinach-gluten-free/
http://www.kraftrecipes.com/recipes/cream-of-broccoli-soup-recipe-51441.aspx

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