Wednesday, 6 October 2010

Lemon and Broccolini Chicken Soup

I made this soup the week before I renewed my efforts to eat a low GI diet. Happily this soup is something I would eat anyway, but just happens to be low GI. I used the batch for my work lunches that week and felt very virtuous.

This is a Donna Hay recipe from the Sunday Telegraph Magazine 22/8/2010

Broccolini is perhaps an under-utilised vegetable. At least in our house. Not sure why, I guess I'm just not in the habit of buying it. Somehow I don't think of it. Even though it is nice. It's a relatively new vegetable, a cross between broccoli and kai-lan (Chinese broccoli), not simply young broccoli- despite the fact that my local supermarket had it labelled as baby broccoli. Although I note wiki  tells us that it's "generic name" is baby broccoli, whatever that means.

Green vegetables usually have such small amounts of carbohydrate that their GI can't be measured. Pasta generally has a low GI (30-60), portion size is important, and the pasta needs to be al dente.

Lemon and Broccolini Chicken Soup

1 1/2 litres chicken stock
2 x 200g chicken breast fillets, trimmed
2 tblsp olive oil
150g fennel, thinly sliced
1 brown onion, sliced
2 cloves garlic, crushed
1 tblsp finely grated lemon rind
150g risoni
2 bunches broccolini, trimmed and chopped
1/2 cup basil leaves

Place the stock in a large saucepan over high heat and bring to the boil. Reduce heat to low. Add the chicken and cook for 15 minutes or until cooked through. Remove the chicken from the pan and shred the meat. Remove the stock from the heat and set aside. Heat the oil in a saucepan over high heat. Add the fennel, onion and garlic. Cook for 5 minutes or until the onion is softened.

Add the lemon rind and stock and bring to the boil. Add the pasta and cook for 8 minutes. Add the broccolini and cook for a further 3 minutes or until the pasta is al dente and the broccolini is tender.

Stir through the shredded chicken and basil to serve. Serves 4.

Nice and quick to make, tasty and nutritious.
There was not nearly enough liquid in my soup. I added more water and it still wasn't enough.
The overwhelming flavours were from the fennel and broccolini, and occasionally the basil.
The basil immediately went black and looked unappealing.
Originally posted on my soup blog

No comments:

Post a Comment