Monday, September 19, 2011

Asparagus & Chicken Soup - 133 Calories per serve

Asparagus & Chicken Soup - 133 Calories per serve
Serves: 8 ( 144 Calories per serve - Approx 2 cups per serve)
Total calories per recipe: 1064

Preparation Time: 10 minutes. 


Light spray Coconut or olive oil - 10 calories
100g large onions - 27 calories
3 garlic cloves - 15 calories
440g chicken breast fillets (all skin & fat removed) - 462 calories
3 x 340g tins asparagus spears (drained) - 117 calories
200g grated carrot - 60 calories
4 Massel chicken stock cubes - 120 calories
220g can sliced mushroom in butter sauce - 70 calories
70g pearl barley - 223 calories
30g dried grated Parmesan cheese - 141 calories
100g Low Fat Ricotta - 34 calories
14 cups water
Freshly ground salt and pepper (to taste)
1 teaspoon. Olive oil - 45 calories
1 1/2 teaspoons (5g) Guar gum (Xanthan gum) - 10 calories


  • Dice onion or use frozen diced onion.
  • Finely dice chicken breasts and set aside. Grate carrot and place in heat proof bowl and add stock cubes.
  • Finely chop asparagus and add to carrots.
  • Boil 4 cups of water and add to grated carrot to dissolve the stock cubes.
  • Combine olive oil and Guar gum well in small bowl and set aside.
  • Lightly spray large saucepan with coconut or olive oil. Add garlic and onion and cook I minute.
  • Add chicken to onion mix and cook stirring until meat is sealed.
  • On medium heat add stock and carrot asparagus mixture to saucepan and stir.
  • Boil remaining 10 cups of water and pour into saucepan.
  • Add mushrooms, barley, Parmesan and ricotta and stir well.
  • Bring to the boil then lower the heat to simmer for 20 minutes.
  • Add oil and Guar gum mixture, slowly drizzling it into the mixture as you stir to thicken.
  • Cook for a further 5-10 minutes. Season with salt and pepper to taste.
  • Serve with fresh herbs if desired.

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