Zest by Catherine Saxelby

Author:Catherine Saxelby
Language: eng
Format: epub
Tags: CKB039000
ISBN: 9781742734859
Publisher: Hardie Grant Books
Published: 2007-03-31T16:00:00+00:00

Super ingredient: Pumpkin

A versatile and nutritious vegetable, the pumpkin is a rich source of beta-carotene, which is converted into vitamin A in the body. Beta-carotene is needed for eyesight and is currently being studied for its role as an antioxidant. It helps fight off dangerous free radicals that would otherwise damage cell membranes and DNA genetic material.

Chicken and sweetcorn soup

Chicken and sweetcorn soup is often served with ‘egg flowers’. Whisk an egg lightly and stir it quickly through the soup just before serving.

Serves 4

Preparation time 10 minutes

Cooking time 10 minutes

2 cups low-salt chicken stock

2 cups water

¼ cup sherry

1 tablespoon grated ginger

3 garlic cloves, crushed

1 chicken breast fillet, thinly sliced

400 g creamed corn

50 g baby corn, halved lengthwise

½ bunch choy sum, sliced

6 green onions (shallots), sliced

salt-reduced soy sauce to serve (optional)

crusty bread to serve

In a large saucepan combine the stock, water, sherry, ginger and garlic. Bring to the boil then lower the heat and simmer for 3 minutes.

Stir in the chicken and corn and simmer for 5 minutes. Add the choy sum and green onions and simmer for another minute.

Ladle the soup into bowls and serve immediately with a drizzle of soy sauce if desired. Accompany with crusty bread.

VARIATIONS

125 g of thinly sliced button mushrooms can be added to the soup.

Add some sliced chilli for added bite.

NUTRITION ANALYSIS 1 serve (including 1 slice bread) = 1215 kJ, 6 g fat (includes 1 g saturated fat), 6 g fibre, 815 mg sodium

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.