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. 

INGREDIENTS

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

METHOD

• 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.