Page 61 - Healthy food

Dinner for one

Quickchicken,corn

and broccoli soup

This speedy supper delivers a big
protein hit, plus two of your five-a-day

prep 10 min cook 15 min serves 1 1 Bring 450ml water to the boil in a 4 To serve, scatter over the fresh
gluten free dairy free large pan, then add the stock cube and coriander plus an extra grinding of
stir to dissolve. black pepper, if you like, and a squeeze
1 very low salt chicken stock cube 2 Add the potato, reduce the heat and of lime or lemon juice.
1 small potato, unpeeled, cut into 1cm cubes simmer for 8 min. Add the spring onion,
1 spring onion, sliced ginger, chicken, sweetcorn and broccoli.
2tsp grated ginger Bring back to a simmer and cook for 2
3 min, until the chicken is thoroughly
1 x 100–125g skinless chicken breast, very
RECIPE: NIKI BEZZANT. PHOTO: MELANIE JENKINS 80g frozen sweetcorn tender. Add the spinach or chard and 411kcal PER SERVING
cooked through and the broccoli is
thinly sliced
cook for 1 min. Season with freshly
80g broccoli florets
9.1g fibre
ground black pepper.
25g spinach or chard leaves, chopped
46.1g protein
9.1g fat
3 Stir the soup to create a swirl and
1 egg, lightly beaten
2.3g saturates 1g salt
31.8g carbs
135mg calcium
pour in the beaten egg. Leave for
Fresh coriander, chopped, to garnish
4.4mg iron
8.9g sugars
10 sec, then stir gently.
Squeeze lime or lemon juice, to serve
FEBRUARY 2018 HEALTHY FOOD GUIDE 61