Carrot, chicken and barley soup
Use up roast chicken leftovers in this thick, low-calorie, healthy
chicken soup. It contains 2 portions of vegetables, is low in saturated
fat and only costs 70p per head.
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Serves: 4
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Prep time: 20 mins
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Cooking time: 2 hrs
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Total time: 2 hrs 20 mins
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Skill level: Bit of effort
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Costs: Cheap as chips
Ingredients
- 1tbsp (15ml) vegetable oil
- 450g (1lb) carrots, peeled and sliced
- 1 leek, cleaned and sliced
- 1.2lt (2pt) chicken stock (see recipe method below)
- 75g (3oz) pearl barley
- 175g (6oz) cooked chicken, broken into bite sized chunks
- 175g (6oz) cooked potatoes, chopped
- 100g (4oz) cooked vegetables such as peas, broccoli or green beans
Method
- To make chicken stock: Pick all the chicken that you can off a chicken carcass and set aside. Place the chicken bones, and skin in a large pan, cover with about 2.4ltr (4pts) water, add a bay leaf if you like, then bring to the boil.
- Cover and simmer for 30 mins to extract all the goodness from the bones, then remove the lid and simmer for a further 40 mins or so or until the liquid has reduced by half.
- Strain to remove the bones then leave to stand for 5 mins Use a spoon to skim off any excess fat which rises to the surface of the stock. It’s now ready to use but can be stored in the fridge for upto 4 days or frozen for upto 6 months.
- To make the soup: Heat the oil in a large pan, add the carrots and leek, then saute over a medium heat for 4 mins. Add the stock, pearl barley, chicken and potatoes and season well.
- Bring to the boil, then cover and simmer for 20 - 25 mins or until the pearl barley and carrots are tender. Stir in the cooked vegetables, return to the boil and simmer for 1 min. Stir in the parsley and season to taste. Ladle into bowls and serve.
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