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Cock a Leekie Soup

Preparation: 20 mins

Cooking: 90 mins

Serves 4, costs under £3.00

Ingredients

  • 8 (600g) Chicken Thighs
  • 1 Pint (600ml) Water
  • 1 (60g) Onion
  • 1 Tablespoon (20g) Pearl Barley
  • 1 (10g) Chicken Or Vegetable Reduced Salt Stock Cube
  • 2 (320g) Leeks
  • 1 Stick (30g) Celery
  • 1 Teaspoon (1g) Dried Thyme
  • (10g) Parsley
  • 1 Pinch Ground Black Pepper

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Cost Disclaimer

Please note the cost per serving may now be slightly higher due to rising prices in supermarkets.

Method

  1. Peel and chop the onion.
  2. In a large pan add the chicken thighs, water, onion and barley. Bring to the boil and then reduce heat and simmer for 1 hour.
  3. Remove the chicken from the pan and remove the skin and bone from each thigh using a sharp knife. Cut the chicken into bite size pieces and return to the pan.
  4. Wash the celery and leeks then finely chop then add to the pan with the thyme, parsley and stock cube. Stir to dissolve the stock cube, adding more water if required.
  5. Add pepper to taste and simmer until the vegetables are tender, approximately 20-30 minutes.

Nutritional Information


Per 100g
Per 269g serving

Energy Kcals
58
156
Energy Kj
244
656
Protein
9.1g
24.5g
Total Fat
1g
2.7g
Saturated Fat
0.3g
0.8g
Carbohydrates
3.4g
9.1g
Total Sugars
1g
2.7g
NSP Fibre
0.6g
1.6g
Sodium
105mg
282mg
Salt
0.3g
0.8g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.