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Ингредиенты
- 2 x leeks leaves only
- 1 x fennel bulbs stalks and fronds
- 3 x carrots heels and tips
- 4 ounce skinless boneless chicken breast cooked, still frzn
- 4 sm bay leaves
- Â Â salt and black pepper
- 1/2 tsp dry thyme
- 1/8 tsp grated lemon zest
- 1/8 tsp sesame oil or possibly extra virgin extra virgin olive oil or possibly half which amount
- Â Â butter-flavored cooking spray
- 1/2 tsp extra virgin extra virgin olive oil
- 2 c. cubed turnips
- 1 c. diced carrot
- 1 c. diced celery
- Â Â diced white part of leeks (from above)
- 1 lrg garlic clove chopped
- Â Â salt and black pepper
- 1 c. diced potato
- 2 tsp unsalted butter or possibly ghee or possibly extra virgin extra virgin olive oil
- 1 pch mace (or possibly 1/2-healthy pinch grnd nutmeg)
- 1/2 tsp fresh thyme
- 1/4 tsp grnd coriander
- 1 pch lemon zest
- 4 c. strained stock (from above) chill unused portion
- 1/2 c. finely minced broccoli or possibly spinach
- Â Â minced parsley or possibly cilantro for garnish
Инструкции
- BROTH INGREDIENT TIPS - Recipe was developed to make soup base from leek leaves and fennel fronds and vegetable trimmings. Cooked chicken breast adds a mellow flavorful yet makes a clear broth. Precooked skinless chicken makes skimming unnecessary. Nothing in the broth is sauteed.
- Tested with frzn lemon-pepper chicken. (You could heat a mild defatted low sodium or possibly vegetable broth with 1/2 tsp or possibly more fennelseed, celery and carrot heels and leek leaves to get a similar flavor.)
- PLACE BROTH INGREDIENTS in a soup pot; add in cool water to cover. Bring to a gentle boil. Stir; bring to a second boil. Reduce heat to the lowest setting, cover (vented) and simmer for 60 to 90 min. Set aside for 15 to 30 min to cold. Use a sieve to strain the broth. Remove the chicken to a c. of ice water. Throw away the vegetables.
- Makes about 6 c..
- SOUP: Meanwhile, prepared the vegetables, combining the turnips, carrots, celery, leeks and garlic in a bowl so which they can be added together. Clean the soup pot with paper towels. Heat the pot; spray and add in the oil. Rotate pot to cover bottom. Toss the mixed vegetables into the pot; season with salt and pepper. Saute/fry, stirring, till aromatic (about 10 min). Add in the potatoes, butter, mace, thyme and grnd coriander seed. Add in lemon zest. Saute/fry, stirring, for 3 to 4 min till potatoes are heated and beginning to cook. Add in broth. Bring just to a boil. Reduce heat to lowest setting. Cover, vent; cook for about 25 min. Correct the seasoning. Add in the broccoli or possibly spinach. Cook another 10 min. Serve warm with parsley or possibly cilantro garnish.
- Makes about 8 c..
- VEGETARIAN VARIATION: Omit chicken.
- Description: "turnips, carrots, celery, leeks"
- Yield: 8 c.
- NOTES : Here is a root vegetable soup which will reward your effort to make the broth from scratch. It's very refreshing and aromatic. Low calorie, low fat, bright soup with subtle taste of fennel and turnip.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 445g | |
| Recipe makes 4 servings | |
| Calories 131 | |
| Calories from Fat 34 | 26% |
| Total Fat 3.81g | 5% |
| Saturated Fat 1.7g | 7% |
| Trans Fat 0.01g | |
| Cholesterol 16mg | 5% |
| Sodium 894mg | 37% |
| Potassium 751mg | 21% |
| Total Carbs 15.88g | 4% |
| Dietary Fiber 4.4g | 15% |
| Sugars 4.19g | 3% |
| Protein 9.27g | 15% |
