19 January 2015

Chicken and vegetable stock and soup

At least twice a month I like to prepare a relatively big pot of stock, usually vegetable stock or chicken, to use throughout the days. One of the main reasons for this is it's flexibility. And it is always different, changing the vegetables depending on what's in season and what do I crave. This time I really craved something with fennel, and because I have huge amounts of work lately and not much money I also used other basic vegetables and leftover chicken to flavour it (of course, if you are vegetarian, leave the chicken aside). With this pot I've managed to safeguard four meals for myself (or two for a couple!), which are healthy and low on fat and I rather enjoy at night since they are fairly light.

  • 1 fennel bulb
  • 1 leek
  • 1 onion
  • 2 carrots
  • 1 potato
  • 1 garlic clove
  • 2 chicken pieces (I used thighs) 
  • 1 Tbsp olive oil
Chop everything in large pieces. You don't need them to be bite size since you are not going to eat them straight away, but chopping them reduces cooking time. However, too chopped and the stock will cook too fast and won't get the flavour!

Heat the oil in the pot and add the onion, garlic and chicken to soften it and cook it a little bit.

Once the chicken is becoming golden on the outside add the fennel and the leek and cook for a couple more minutes. Then add the rest of the vegetables and stir well.

Add water to cover and bring it to the boil. Let it simmer at a medium heat for approximately 20 minutes until the carrots and the potatoes are soft.

Turn off the heat and let it cool a bit if you like. Separate the stock from the rest with a sieve or a colander. Now is when the two different dishes (or even three) appear.

Separate the chicken from the vegetables and chop finely. The chicken could be used as a condiment to the soup or leave in the fridge to prepare a sandwich the next day.

Roughly mash the vegetables and add a couple of ladles of stock. Using a mixer process it until it becomes smooth. To serve just put it back in a pan and gently heat it through in a low/medium heat. Don't forget to season it to your taste. You can also add a bit of milk, cream or yoghurt to it if you like when you turn the heat of.

With the stock you could use it as regular chicken/vegetable stock or you can make it into a pasta soup, cooking it with some small pasta shapes.

Both soups are perfect for a cold winter night! Wrapped in a blanket in the sofa :)

Note: the nutrition facts are for the whole pot, including the chicken and the two types of soups. Each individual dish with have an slightly different amount.
Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 791
Calories from Fat 306
Total Fat 34.0g52%
Saturated Fat 7.4g37%
Cholesterol 115mg38%
Sodium 343mg14%
Potassium 2514mg72%
Carbohydrates 86.7g29%
Dietary Fiber 17.7g71%
Sugars 15.1g
Protein 40.2g
Vitamin A 419% · Vitamin C 114%
Calcium 27% · Iron 35%

No comments:

Post a Comment