@emthenutritionist: A NUTRITIONIST’S ‘HEAL ME’ CHICKEN SOUP
 There is nothing more healing than a really good chicken soup and this will pick you up, give you everything you need to nourish your body and leave you feeling warm and comforted. When you’re run down, post-travel, or edging into cold season, this is the pot to make. Packed with vitamins A & C and antioxidants from plenty of veg and herbs, easy to digest. Serves 4
400 kcal & 34g protein 2 carrots, diced
200g diced butternut squash
2 sticks celery, diced
1 large onion, finely chopped
A handful of chestnut mushrooms, sliced
1 tsp ginger paste
2 garlic cloves, minced
2 chicken stock cubes dissolved into 2.5L boiling water
1 small sprig rosemary
150g brown rice
1 lemon (zest and juice)
2 eggs
320–400g cooked roasted chicken, shredded
1 tbsp each chopped dill and parsley Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion, carrots, butternut and celery with a pinch of salt and sauté for 5 minutes. Add the mushrooms and cook until softened. Stir in the ginger, garlic, rosemary and rice, cook for 1–2 minutes until fragrant. Pour in 2 litres of the hot stock (reserve the remaining ~500ml to top up) and bring to a simmer. Cook for 20 minutes with a lid on, stirring occasionally, topping up with reserved stock as needed to keep it soupy. Stir in the shredded chicken and lemon zest and simmer for 5 minutes or until the rice is cooked, then remove the rosemary and turn the heat to low. In a bowl, whisk the eggs with the lemon juice, then slowly whisk in a ladle or two of hot broth to temper. Gradually stir this back into the pot stirring constantly until the soup turns silky. Turn off the heat. Season with salt and plenty of black pepper, fold through the dill and parsley, and serve hot. #healthymeals #comfortfood

Emily English

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Region: ZA

Wednesday 21 October 2026 19:15:09 GMT