Thursday, 2 February 2012

Chicken-Veggie Soup








A simple yet scrumptious chicken veggie soup cooked by my husband Frederick.  He used the thigh part for this with the skin on :-).   Though most “health” enthusiasts would recommend the breast part since it is healthier,  I personally like the thigh specially with the skins and the chicken ass since these are the most flavourful and succulent parts of a chicken or any poultry in that manner.  Chicken breasts usually bore me :-)

Since we used white meat, this dish is still healthier compared to using pork.  Based on the estimated nutritional values of this dish below, the fats found on this dish are still at healthy levels except for its dietary cholesterol.  No worries on that :-) you can take out the skin if you want to lower the cholesterol and the fats.

Now, start cooking ...

     CHICKEN-VEGGIE SOUP


Ingredients:

Chicken, cut into serving sizes – 500 g.
Potato, peeled and cubed – 2 medium
Bok Choy (pechay)  - 1 bunch or as desired
Onion, diced – 1 medium
Garlic, chopped – 5 large cloves
Ginger, crushed and diced – 1 inch
Salt & pepper to taste
Vegetable oil – 1 to 2 tsp
Water enough to cover the ingredients

Cooking Procedure:

  1. Heat oil in a pot then sauté the garlic, then the onion and ginger on it. When they are aromatic, add in the chicken.  Stir.  Pan simmer it until it changes in color.
  2. Add water enough to cover at least 1 cm above the chicken cuts.  Bring to a boil.
  3. Add the potatoes and bring to a boil.   Add more water if necessary
  4. Season with salt and pepper.
  5. When the chicken and potatoes are cooked, add the bok choy.  Turn off the fire and let the bok choy cook under the heat of the soup.


Makes 4-5 servings.  Below is the estimated nutritional values per serving based on the ingredients used


Calories          :  301.60 kcal
Total Fat             :  14.28 g
Cholesterol     :  98 mg
Saturated Fat      :  3.60 g
Protein            :  28.36 g
Trans Fat            :  0 g
Sodium           :  416.2 mg
Dietary Fiber       :  1.4 g
Carbohydrate  :  13.76 g
Sugar                  :  0.76 g



 © Fresha-licious (02February2012)

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