Chicken and vege couscous soup
Serves: 4
Time to make: 25 mins
Total cost: $16.40 / $4.10 per serve
(at time of publication)
Ingredients
- 2 teaspoons oil or spray oil
- 1 onion, finely chopped
- 1 teaspoon dried red chilli flakes
- 2 teaspoons garlic paste
- 1 lemon, zest and juice
- 8 cups liquid chicken stock made with 3 teaspoons chicken stock powder and 8 cups water
- 400g lean chicken breast, sliced
- 4 cups diced vegetables: carrots, leeks, celery, beans
- 1 ½ cups instant couscous
Instructions
1 Heat oil in a non-stick pan. Add onion, chilli flakes, garlic paste and lemon zest. Cook until softened.
2 Add stock and lemon juice.Bring to simmer. Stir in chicken and cook for 3-4 minutes.
3 Add vegetables and couscous and cook for 4-5 minutes, stirring from time to time until couscous is soft. Spoon into bowls and if preferred, serve with crusty bread. and garnish with fresh coriander.
Variations
Make it gluten free: Use cooked brown rice instead of couscous and check stock is gluten free.
Nutrition Info (per serve)
-
Calories 375cal
-
Kilojoules 1570kJ
-
Protein 33g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 50g
-
–Sugars 7g
-
Dietary fibre 8g
-
Sodium 770mg
-
Calcium 110mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
