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Cock a Leekie Soup

Preparation: 20 mins

Cooking: 90 mins

Serves 4, costs under £3.00

Ingredients

  • 8 Chicken Thighs (600g)
  • 1 Pint Water (600ml)
  • 1 Onion (60g)
  • 1 Tablespoon Pearl barley (20g)
  • 1 Chicken or Vegetable Reduced Salt Stock Cube (10g)
  • 2 Leeks (320g)
  • 1 Stick Celery (30g)
  • 1 Teaspoon Dried Thyme (1g)
  • Parsley (10g)
  • Ground Black Pepper (0) (to taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

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 (% ref. intake)

Energy Kcals
58.00
156.00 (8.00%)
Energy Kj
244.00
656.00 (8.00%)
Protein
9.10g
24.50g
Total Fat
1.00g
2.70g (4.00%)
Saturated Fat
0.30g
0.80g (4.00%)
Carbohydrates
3.40g
9.10g
Total Sugars
1.00g
2.70g (3.00%)
NSP Fibre
0.60g
1.60g
Sodium
105.00g
282.00g
Salt
0.30g
0.80g (13.00%)

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.