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Resource Corner

 
 

Diabetes-friendly Recipes

Mixed Vegetable Chicken Soup

(Serves 6) (Source of recipe: dietitian of the Department of Health)
Mixed Vegetable Chicken Soup

Ingredients:

  1. Chicken breast 12 taels (480 g)
  2. Onion 50 g
  3. Celery 50 g
  4. Carrot 50 g
  5. Cabbage 50 g
  6. Lentil 1 tbsp
  7. Garlic 3 cloves
  8. Tomato paste 4 tbsp
  9. Water 6 cups (1440 ml)
  10. Vegetable oil* 1 tsp
  11. Salt ½ tsp

* Vegetable oils such as peanut oil, canola oil and corn oil, etc.

 

Method:

  1. Wash the chicken thoroughly. Remove the skin, fat and bone. Cook it in the boiling water for couple minutes. Take out the chicken and rinse it.
  2. Use high heat to boil the water. Put chicken into the boiling water. After it reaches the boiling point again, turn to low heat and boil for another 2.5 hours. Take out the chicken. Skim the oil of the broth. Set aside.
  3. Peel the onion and carrot. Remove the string of the celery. Wash and cut all of them into pieces. Wash and shred the cabbage, finely-chop the garlic, and then wash the lentil and soak in water for 30 minutes. Set aside.
  4. Heat the oil in a pot. Stir-fry all the vegetables until soft and aroma released. Add in garlic, tomato paste and the broth. Mix well and add the lentil. Cook in low heat for another 15 minutes. Add salt to taste.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbohydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

34

6

1

1

0

1.3

291

 

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