Recipe: Chicken and Vegetable Soup

This has been adapted slightly from a Cuisine Magazine recipe.

  • 2 tablespoons olive oil
  • 1 leek, white part only, halved lengthwise, thinly sliced
  • 2 cups baby spinach leaves
  • 1 carrot, peeled, halved lengthwise, thinly sliced
  • 1 stick celery, thinly sliced
  • 1.5 litres chicken stock
  • 4 skinless boneless chicken thighs
  • 1/2 cup frozen corn kernels
  • 2 tablespoons chopped flatleaf parsley

Heat the oil in a saucepan over a low heat then add the leek, carrot and celery and fry gently until the leek is soft. Add the stock and simmer until the carrot is soft.

Add the chicken thighs and poach over a low heat for 10 minutes or until the chicken is cooked through.

Remove the chicken from the soup and set aside for 10 minutes or until cool enough to handle.  Shred the chicken and reserve.

Meanwhile add the corn and the spinach to the soup and simmer for 3 minutes.  Add the shredded chicken back into the pot along with the parsley.

—> at this stage I added extra protein.  I added 1/2 cup of The Honest Food Co NAKED Egg White Protein Powder

Transfer to the soup to a food processor or blender and blend in batches until completely smooth.

Freeze in ice cubes or small containers.

 

Recipe: Beef and Tomato Casserole

This has been adapted slightly from the original: http://www.stuff.co.nz/life-style/food-wine/cuisine/70896855/recipe-beef-and-cherry-tomato-casserole-with-pumpkin–potato-gratin
The wine has been removed – and so has the gratin!

  • 800g gravy, blade or chuck steak
  • Flour for dusting
  • 2 tablespoons olive oil
  • 1 small onion, finely chopped
  • 1 carrot, peeled, finely chopped
  • 8 garlic cloves, peeled
  • A few sprigs thyme
  • 500ml beef stock
  • 400g can cherry tomatoes (no added sugar)
  • 1⁄2 cup flat-leafed parsley, coarsely chopped

Cut the beef into large pieces. Season the flour with salt and freshly ground black pepper then use to coat the beef.

Heat the oil in a casserole dish and brown the beef well, in batches, removing it to a plate as you go.

If necessary, add a little more oil to the casserole, then add the onion and carrot. Fry gently until very soft but uncoloured. Add the whole peeled garlic cloves and thyme sprigs then return the beef to the casserole. Bring to the boil then reduce the heat and add the stock and tomatoes.

Cook, with a lid slightly ajar, for 1 1⁄2 -2 hours or until the meat is tender (alternatively, cook in the oven at 180°C). Taste and adjust the seasoning if necessary.

Top with parsley then puree until smooth

Freeze 1/4 cup portions in ice cube trays