As the weather cools down we can find it hard to keep our mood and our motivation up, regular fitness and healthy eating sometimes go in the too hard (or too cold) basket. Though I can completely understand this, because it’s an issue I struggle with, it’s isn’t very good for overall health. Inactivity and a diet lacking in important nutrients compromise our immunity and make us vulnerable to the dreaded cold and flu.
Maintaining a diet that is high in immunity supporting foods can help protect you from colds and flu as well as keep the winter blues at bay.
Thanks to Cenovis spokesperson and nutritionist, Kate Freeman for this delicious Chicken soup recipe.
“Chicken soup is the perfect light meal to fight off a seasonal cold. The chicken provides your immune system with strength to fight off infection and the fluid helps to flush out invading bugs,” Kate said.
“This recipe is packed full of vegetables and is also low in salt. It is a great alternative to packaged and pre-made soups which are often high in sodium. Make a batch of this at the beginning of the week and you will have the office envious of your hearty lunch.”
• 400-500g cooked chicken, shredded (BBQ chicken would be suitable)
• 1 brown onion, finely chopped
• 1 large carrot, cubed
• 1 celery stalk, thinly sliced
• 2 cloves of garlic, finely chopped
• 2 tbsp chopped fresh parsley, finely chopped
• 6 sprigs fresh thyme, leaves removed
• 2L (8 cups) water or homemade chicken stock
• 1/2 teaspoon black peppercorns
• Sea salt
• 1 bunch silverbeet, thinly sliced
• 1/4 cup chopped fresh parsley to serve
• Combine onion, carrot, celery, garlic, parsley, thyme, water/stock and peppercorns in a large saucepan over medium to high heat. Bring to the boil. Reduce heat to low and simmer for 30 minutes.
• Add silverbeet and simmer for a further 10 minutes.
• Add cooked chicken to saucepan. Simmer for a further 2 minutes until chicken is throughly heated.
• Taste and season with salt.
• Serve into 4 bowls. Enjoy!
Nutritional Information of Chicken Soup
Per Serve: (quarter of recipe)
• Energy: 1034 kJ (246 calories)
• Carbohydrates: 7.5g
• Protein: 37.4g
• Fat: 6.9g (Saturated fat: 2g)
• Fibre: 3.5g
• Sodium 268mg
For more recipes by Kate, visit healthyeatinghub.com.au
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