Chicken, mushroom & tarragon soup

Chicken, mushroom & tarragon soup

This is my first recipe for a lean soup and it’s not green as you might imagine!  Its really simple to make, very filling and the addition of the cheesy green beans is a nice touch I feel.  Hope you like it!

Ingredients for 1 serving

267g chicken breast, chopped into chunks
23g onions, chopped
58g mushrooms, sliced
95g courgette, peeled and diced
1/4 tsp dried tarragon
6g butter
1 garlic clove, chopped or crushed
600ml boiling water
1 chicken stock cube
39g cheddar cheese, grated
46g reduced fat sour cream
149g green beans
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Take a medium sauce pan and pop it onto a low heat.
  • Add the butter, chopped onion along with the garlic and cook this on a low heat until the onion softens.
  • This will take approx 5-10 minutes and the butter will start to caramelise a little.
  • At this point add your mushrooms and courgette pieces and cook for a few minutes to soften.
  • Add your boiling water to the pan, sprinkle the stock cube into the pan, stir it well to dissolve the stock cube and add the tarragon.
  • Turn the heat up and bring the pan to the boil, then add your chicken.
  • After a couple of minutes, reduce the pan to a simmer and allow the pan to simmer for at least 10 minutes to poach the chicken and to reduce the stock.
  • When you’re happy that the chicken is cooked take out one third of your chicken along with approximately 6-8 mushroom pieces to act as a garnish and set them aside.
  • Take the pan off the heat and using a stick blender carefully blend the soup until it’s smooth.
  • The blended chicken gives the soup a lovely creamy appearance and if you feel the soup is still a little watery reduce it for another 5 minutes on a medium high heat, but remember it won’t be as thick as a conventional soup because there are no traditional thickening agents like potato.
  • Pre heat your grill to its highest setting.
  • Steam your green beans.
  • When they are cooked to your liking pop them in a small ceramic dish, cover them with the grated cheddar and pop them under the grill so melt the cheese.
  • When the cheese has turned golden brown, remove the beans from the grill and set them aside ready for serving.
  • When you’re happy with the consistency of your soup, taste it to check the seasoning and take it off the heat.
  • Stir through your reduced fat sour cream to add an element of luxury to the soup.
  • Take the chicken that you set aside earlier, shred it into smallish pieces, pour your soup into your bowl and top with the shredded chicken and mushroom slices.
  • Serve your soup with your green bean cheese straws and dig in!

Notes

  • For anyone following older BC plans, you’ll notice that this recipe features 3 items from the vegetable list, therefore amounts of 2 have been halved so as not to affect the macros.
  • I like to use low salt stock cubes.
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Nella Foulds
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