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Chicken and vegetable shurpa
Healthy Hints
A bowl of this hearty soup provides you with protein, fibre and essential vitamins and minerals. Double your portion If you're having this as main meal and accompany with some whole grain bread to add carbs. Note that despite using unsalted stock, this dish is high in salt - that's because of the sodium naturally present in other ingredients.
Ingredients
Ingredients
1 tbsp rapeseed (canola) oil
1 medium (¾ cup) onion, medium diced
300 g (10.5 oz) chicken, skinless & boneless, cut into small cubes
½ tbsp garlic paste
3 small (1¼ cup) yellow courgette (zucchini), medium diced
1 small (1¼ cup) green squash, medium diced
3 medium (1 cup) carrot, medium diced
1 medium (½ cup) green bell pepper, medium diced
660 ml (3 cup) unsalted chicken stock
1 tsp salt
1 tsp black pepper, ground
20 g (½ cup) fresh parsley, finely chopped
lime, cut into wedges
What does this chart mean?
- Calories176kcal
- Protein18.0g
- Fat6.0g
- Saturated fat0.8g
- Carbohydrate15.5g
- Sugars (Total)6.4g
- Fibre4.2g
- Salt3.2g
Directions
1. Heat the oil in a large non-stick saucepan over a medium heat. Add the onion, chicken, and garlic. Cook for 7-10 minutes, stirring occasionally, until the chicken is fully cooked.
2. Add the vegetables, stock and salt and pepper. Reduce to a low heat, cover and simmer for 10 minutes or until all the vegetables are tender.
3. Remove from the heat and add the parsley. Garnish with the lime.
