Cock A Leekie Soup With Barley And Prunes 3pts Recipe
Servings: 3
Ingredients
- Butter-flavored cooking spray
- 1 tsp extra virgin olive oil divided
- 2 c. minced leeks
- 1/2 c. diced carrot salt and black pepper
- 4 ounce skinless boneless chicken thigh trimmed and sliced
- 4 2/3 c. Clear chicken stock or possibly water and bouillon
- 1 Tbsp. dry sherry
- 1 x Bouquet garni
- 1 x bay leaf
- 1/2 c. cooked barley see tip
- 3 x pitted prunes diced
- 1 Tbsp. minced fresh parsley to garnish Oat bread or possibly oat bran muffin (optional) accompaniment
Directions
- Trim and wash the white and pale green sections of large leeks. Chop. Spray the bottom of a nonstick soup pan (3qt). Add in half the oil and rotate pan to spread the oil. Add in the leek and diced carrot. Season with a healthy pinch of salt and pepper. Stir to mix and coat vegetables with the oil. Reduce heat to medium-high and cook till soft but not brown, stirring occasionally.
- Meanwhile, spray a small nonstick skillet with veg. oil. Add in the remaining extra virgin olive oil. Heat the pan. Saute/fry the chicken pcs seasoned with a healthy pinch of salt and pepper. Fry the chicken till lightly browned on all sides. Deglaze the pan with dry sherry. When the alcohol burns away, transfer the chicken to the soup pan and stir to mix with the leeks.
- Add in stock or possibly water and bouillon, bouquet garni that includes a bay leaf. Bring to the boil, simmer for 30 min. Add in the barley and prunes. Simmer for another 10 to 15 min or possibly till the broth passes your taste test.
- Remove the bay leaf and bouquet garni. Serve garnished lightly with minced fresh parsley.
- TIP - STOCK - Chicken bones, onions, celery, parsley, peppercorns, salt
- TIP - Microwave barley in a specialized pan used to cook rice. Small quantities take about 10 min plus 2 min of stand time. (Rotate the pan twice during cooking. Drain.)
- Description: "orange flavored prunes, chicken thigh, barley: fresh! fast!" Yield: 6 cupsStart to Finish Time:"0:50"
- NOTES : Cock-a-Leekie means Chicken and Leek soup. Usually the two ingredients are matched (equal parts by weight). It's a Scottish main course which originally had beef as an ingredient along with the chicken, so you could add in a bit of left-over roast beef near the end of cooking if desired. It has a clear and golden brown broth - because, traditionally, chicken is cooked with skin and bone and in one piece. It's later diced for serving. Sometimes barley and prunes replace bits of beef. There are many variations.
- This recipe produces a hearty soup with distinctive flavors. More leek than chicken and far less fat.
- Tested with water and bouillon; orange flavored prunes; Spice Hunter (R) bouquet Garni.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 493g | |
| Recipe makes 3 servings | |
| Calories 192 | |
| Calories from Fat 62 | 32% |
| Total Fat 6.89g | 9% |
| Saturated Fat 1.72g | 7% |
| Trans Fat 0.07g | |
| Cholesterol 25mg | 8% |
| Sodium 627mg | 26% |
| Potassium 563mg | 16% |
| Total Carbs 21.74g | 6% |
| Dietary Fiber 4.7g | 16% |
| Sugars 5.53g | 4% |
| Protein 10.35g | 17% |
