Tuesday, June 7, 2011

FF Chicken & Vegetable Soup

I've made this soup several times during the past four weeks and have eaten it many times without symptoms. It's tasty Low FODMAP, low amines and low salicylates. If you are not able to tolerate corn, leave it out!
I peel the vegs, cut them into chunks and give them a very quick whizz in the food processor. Keep back a few of each veg to cut into smaller chunks and add to improve the mouth feel so you actually have to chew. This is a thick & chunky soup, a meal all by itself. Add a crusty GF roll and you're set!
INGREDIENTS:
1 6-pack of skinless chicken 'lovely legs' (about 400g) or use whatever cut you prefer
2 medium carrots (peeled)
1 medium parsnip (peeled)
3 sticks of celery - the inner paler ones - and keep the leaves on
4 corn cobbettes - zapped for 2 mins in the microwave first
1/2 cup frozen peas
1 medium zucchini (peeled)
1/2 cup pre-cooked gluten free pasta
1 teaspoon iodised sea salt flakes
2 - 3 litres cold water
METHOD:
Place the chicken in a large saucepan and cover with 1/2 the water.
Peel and chop vegs, except for the corn & peas, and whizz quickly in processor with the rest of the water. Pour into pan. Dice chunks held back and place in pan. Add peas.
Cut the corn off the cobs, using a sharp knife & add to other ingredients. Add salt flakes.
Simmer on gentle heat until the vegs are soft & the chicken is cooked. Take chicken out of pan & pull meat from bones. Return to pan, add the pre-cooked pasta and simmer for a further 10 minutes.
Thanks to 'Fructose Freak' for pointing out something important. I didn't explain that I peel the vegetables because I respond to amines & salicylates. There is absolutely no need to peel them if you are able to tolerate naturally occurring food chemicals, which are usually found directly under the skin.

1 comment:

  1. Can I ask, is it necessary to peel the vegetables? I love the skin and I thought that's where the most nutrition is.

    ReplyDelete