Broth of Chicken and Chinese Leaves Recipe

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Broth of Chicken and Chinese Leaves Recipe

(Low Fat Chicken Broth Recipe)

Ingredients:  Serves 4

1 pints (1 liter) chicken stock (please refer to more on All Healthy Soup Recipes)

8 oz (225 g) uncooked chicken breasts without skin or bone

2 medium carrots, peeled and thinly sliced

2 medium sticks celery, trimmed and chopped

1 medium onion, peeled and chopped

3 level tablespoons chopped fresh parsley

Freshly ground black pepper

8 oz (225 g) Chinese leaves, trimmed and finely shredded

1 large ripe tomato, de-seeded and diced

Celery leaves to garnish

 

Method:

Bring the stock to the boil in a large saucepan.  Put in the chicken, carrots, celery, onion and parsley, and season with pepper.  Boil for 5 minutes, then turn down the heat, cover and simmer for about 15 minutes, or until the chicken is tender.  Take out the chicken and stir in the Chinese leaves and tomato.  Simmer, uncovered, for 5 minutes, or until the leaves are tender.  Meanwhile, cut the chicken into small cubes.  When the Chinese leaves are just tender, put the chicken back in the saucepan and heat through for about 1 minute.  Pour into warmed soup plates and garnish with celery leaves.  For a more substantial soup, you can add 4 oz (115 g) of cooked rice or pasta at the same time as the chicken cubes.  Heat through thoroughly before serving.

 

Note:  Lightly cooked Chinese leaves retain their freshness and color, and give a slight flavor of mustard to this clear, shimmering broth of chicken and vegetables.

 

Nutrient Value Per Serving:

100 calories

2 g total fat (1 g saturated fat)

6 g carbohydrates

2 g fiber

65 mg sodium

 

More on All Healthy Soups Recipes

 

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