Chicken and courgette soup -

Chicken and courgette soup

Ingredients

1 tablespoon olive oil
4 tablespoons water
1 clove Garlic, peeled and crushed
1 large onion, peeled and chopped
1 small green pepper, de-seeded and chopped
1 stick celery, trimmed and thinly sliced
8oz (225 g) courgettes, trimmed and cut into thin strips
2 level tablespoons plain flour
¾ pint (425ml) chicken stock
1 lb (450 g) plum tomatoes, peeled and chopped
6oz (175 g) uncooked chicken breast without skin or bone, cut into small cubes
½ - 1 teaspoon Tabasco
½ teaspoon Lemon juice
Freshly ground black pepper

Details

Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 6

Method

1.Heat the oil and water in a large, heavy- based saucepan and cook the garlic, onion, green pepper, celery and courgettes in it over a moderate heat for about 10 minutes, stirring occasionally, until the vegetables are softened.

2.Stir in the flour and cook for 2 minutes. Gradually stir in the stock, then add the tomatoes, chicken and Tabasco. Bring to the boil, stirring, then simmer for 15 minutes, or until the chicken is tender. Stir in the lemon juice, sprinkle with pepper and serve.

When plum tomatoes are not available, use other ripe tomatoes in this soup.

Slivers of courgette, chunks of green pepper and ripe tomato marry well with morsels of chicken in a broth that is subtly enhanced by a trace of Tabasco.

ONE SERVING:-
CALORIES 100
TOTAL FAT 4g
SATURATED FAT 1g
CARBOHYDRATES 9g
ADDED SUGAR 0
FIBRE 2g
SODIUM 30mg

Related food category:

• Soup