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Low Fat Chicken Soup (10 servings)

Ingredient For Low Fat Chicken Soup Recipe

1 tablespoon butter
1 whole chicken with skin and parts (except the liver), cut or uncut.
1 large onion peeled
2 carrots
2 stalks celery
2 leeks
4 cloves of garlic, peeled
1 bay leaf
1/2 cup chopped fresh parsley
2 teaspoons fined chopped dried thyme
1 teaspoon dried finely chopped rosemary
2 tablespoons white wine (optional)
1 1/2 tablespoons flour (optional for thickening)
Salt to taste

Preparation Method Low Fat Chicken Soup Recipe

1. In a large soup pot, place in butter. Brown chicken in the butter over medium heat, turning several times, being careful not to burn or scorch the chicken.

2. Add 1 onion cut into eighths, 1 carrot cut into fourths, 1 stalk celery cut into fourths, 1 leek cut into fourths, 2 cloves garlic, and the bay leaf. Toss the vegetables in the pot and cook them over medium-low heat until the onion began to soften which takes about 5 minutes.

3. Add enough water to cover the chicken (4-5 quarts), 1/4 cup parsley, the thyme, and rosemary, and some salt. Over high heat, cook to boiling. Reduce the heat to low, cover and cook, simmering for 1 hour 15 minutes.

4. Remove the chicken with a slotted spoon, and remove and keep the garlic aside. Discard the cooked vegetables and the bay leaf. De-fat the stock completely by chilling it and remove the congealed fat that rises to the top. Reserved the stock. Add the garlic back to the stock, mashing it.

5. Remove all the skin and fat from the chicken and discard. Remove the meat from the bones, and cut meat into chunks, again removing all visible fat.

6. In a clean soup pot, place the de-fat stock. Add 1 onion, coarsely chopped 1 carrot, sliced; 1 stalk celery, sliced; l leek, sliced; 1 clove garlic, minced; and 1/4 cup parsley. Simmer for 25 minutes, covered. Add the white wine and simmer for 5 minutes.

7. If you like thicken soup, blend the flour with 1 cup of cooled stock. Whisk together and add to the soup, and turn the heat to medium-high, stirring at least for 5 minutes so the flour cooks. Salt to taste and serve.

Nutritional Fact (per serving)

Total Fat : 3.5 g
Saturated Fat: 1.5g
Protein : 15g
Dietary Fiber: 2g
Carbohydrate: 7g
Cholesterol : 49mg
Sodium : 80mg
Calories : 119

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