Soup for the soul
· This crowd-pleaser is packed full of
nutritious ingredients, but contains no dairy, egg or nuts. It’s a deliciously
tasty dish that’s made with gluten-free noodles.
· Nutritional content per serving 758
kJ
8.8 g carbohydrate, 14 g protein, 10 g fat, 1 g fibre
Chicken
noodle soup
Serves 6
Olive oil
1 medium
onion, roughly chopped
10 ml (2t)
crushed garlic
5 ml (1t)
finely chopped fresh ginger
2 ribs
celery, diced
2 medium
carrots, diced
1 bay leaf
500 ml (2C)
low-sodium chicken stock*
500 ml (2C)
boiling water
250
g gluten-free noodles
300
g boneless, skinned chicken thighs, thinly sliced.
3 ripe
tomatoes, blanched, skinned, seeded and diced
60 ml (4T)
roughly chopped fresh parsley
Fresh coriander milled
Sea salt and milled black pepper
- In a large pot, drizzle a dash of olive oil and sizzle the onion,
garlic, ginger, celery and carrot for about 8 minutes. Add the bay leaf,
pour in the stock and boiling water and bring to the boil. Add the noodles
and chicken and cook for about 10-12 minutes until the noodles are tender
and chicken cooked through.
- Stir in tomatoes and parsley. Season to taste with salt and pepper.
- Spoon into warm serving bowls and top with a tangle of fresh
coriander leaves.
Note:
· Use your favourite gluten-free
noodles or pasta for this dish.
· Freeze leftover soup in 300 ml tubs
for an easy meal when you’re on your own and don’t have to cook for a crowd.
· Replace the chicken stock with
vegetable stock, leave out the chicken and enjoy the dish as a tasty, wholesome
vegetarian soup.
*When buying stock, check the label. Some contain wheat.
Daily bread
· I’ve borrowed this magic recipe from
one of South Africa’s top baker. Carolie de Koster (author of many cookbooks as
well as Home Bakes by Lannice Snyman Publishers) shows us how to make our own
versatile rye bread. I’ve adapted it slightly to create a tasty, savoury daily
loaf.
· Nutritional content per serving
433.3 kJ
21.3 g carbohydrate, 4.2 g protein, 0.9 g fat, 2.9 g fibre
Rye and
rosemary loaf
Makes 2
medium loaves (20 slices)
500
g (4C) rye flour
2t (10 ml)
baking powder
1t (5 ml)
bicarbonate of sofa
1t (5 ml)
sea salt
250 ml (1C)
rice flour
15 ml (1T)
finely chopped fresh rosemary
60 ml (4T)
agave nectar, brown sugar or honey
500 ml
fat-free plain yoghurt
125 ml (½C)
fat-free milk
- Set the oven at 200ºC
- Grease 2 x 20 cm loaf tins well with cooking spray
- Place all the dry ingredients into a mixing bowl and stir to
combine. Stir through the rosemary.
- Add the yoghurt and just enough of the milk to make a sticky dough
that’s quite firm but no longer dry. Mix with a spoon or by hand until
everything is well combined.
- Divide the dough between the tins, smooth the top and place in the
oven.
- Reduce the heat to 180ºC and bake for 40 minutes. Reduce the heat
again to 160ºC and bake for another 15-20 minutes more or until a metal
skewer comes out clean.
Note:
· This loaf is wheat- and yeast-free
· Substitute the rosemary for any herb
or spice of your choice.
· This bread freezes well – whole or
sliced. Toasts easily from frozen.
· For the perfect lunch sarmie, spread
a little cottage cheese, pile on rocket leaves and top with thin slices of
turkey, a drizzle of balsamic vinegar and a grind of black pepper.
