7 NOURISHING CHICKEN SOUP Method Step 1 Heat oil in a large, deep pot over a medium-high heat. Add chicken. Cook for 5 minutes, turning occasionally, until lightly browned all over. Remove and set aside. Reduce heat to medium. Step 2 Add onion, carrots, celery, turnip, garlic and thyme to pot. Cook for a further 5-7 minutes, stirring occasionally, until lightly browned. Step 3 Return chicken to pot with bay leaf, 2 litres (8 cups) water and stock cube. Bring to the boil. Reduce to a simmer and cover with lid. Simmer for 1 hour. Stir in pasta. Simmer, covered, for a further 15 minutes. Step 4 Remove from heat. Lift chicken pieces from pot using a slotted spoon. Shred chicken meat and discard bones. Return chicken to pot with parsley. Stir over low heat until hot. 6 serves 15 m prep 105 m cook Ingredients • 1 kg chicken lovely legs • 1 onion, finely chopped • 4 large carrots, peeled, cut into 2 cm pieces • 4 stalks celery, sliced • 1 turnip (or swede), cut into 2 cm pieces • 2 cloves garlic, crushed • 2 teaspoon dried thyme leaves • 1 dried bay leaf • 1 reduced salt chicken stock cube, crumbled • 200 g wholemeal pasta • 1 cup coarsely chopped fresh parsley Method Step 1 Preheat oven to 180°C. Drain the pear slices, reserving ¼ cup (60ml) juice. Combine the pear, blueberries, sugar and vanilla in a large bowl. Step 2 Divide the fruit mixture evenly among four 1-cup (250ml) ovenproof dishes. Drizzle with the reserved pear juice. Place the dishes on a baking tray. Step 3 To make the topping, sift flour and cinnamon into a medium bowl, returning any solids remaining in the sieve to bowl. Add the sugar, egg, oil and milk and stir to combine. Spoon over the fruit mixture in the dishes. Step 4 Bake for 20-25 minutes or until the topping is golden brown. Set aside to cool slightly. Step 5 Serve the cobblers warm with yoghurt. PEAR AND BLUEBERRY COBBLERS 4 serves 15 m prep 25 m cook Ingredients • 410g can pear slices in juice • 1 cup (125g) frozen blueberries, just thawed • 1 teaspoon caster sugar • 1 teaspoon vanilla essence • 2 tablespoon reduced-fat Greekstyle yoghurt Crumble • ½ cup (80g) wholemeal self-raising flour • ¼ tsp ground cinnamon • 2 tablespoons caster sugar • 1 egg, lightly whisked • 1 tablespoon sunflower oil • 1 tablespoon milk RECIPES Tips To cook soup in a slow cooker, complete steps 1 and 2 as above, then transfer chicken and vegetables to a slow cooker. Add bay leaf, water and stock cube as directed in step 3. Cook on low for 7 hours (or high for 4 hours), adding pasta in the last 30 minutes of cooking time. Follow step 4 as above and keep soup warm in slow cooker on low setting until ready to serve. Freeze individual soup portions in containers. Thaw overnight in fridge and reheat on stovetop or in microwave until hot. Great for a warming office lunch or a light dinner on chilly nights. Recipes sourced from the Heart Foundation heartfoundation.org.au/recipes Tips Freeze individual soup portions in containers. Thaw overnight in fridge and reheat on stovetop or in microwave until hot. Great for a warming office lunch or a light dinner
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