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Cock-a-Leekie Soup

Feast day of St. Andrew, patron saint of Scotland, November 30

Ingredients

  • 1 1/2 pounds skinless chicken breasts
  • 1 1/2 pounds skinless chicken thighs
  • 4 cups fat-free, reduced-sodium chicken broth
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
  • 1/4 cup finely chopped onion
  • 1 tablespoon thyme
  • 3 sprigs parsley
  • Salt and pepper to taste
  • 1 bay leaf
  • 2 medium leeks, thinly sliced (white and some green)
  • 1/2 cup pearl barley
  • 1/2 cup pitted, dried prunes cut in half
  • 2 cups low-fat milk

Instructions

  1. In a stock pot, combine chicken, broth, carrots, celery, onion, thyme, parsley and bay leaf. Bring to boil, reduce heat, cover and simmer about 25 minutes, or until chicken is tender, skimming fat as chicken cooks.
  2. Remove chicken, let it cool and, removing the bones, cut the meat into bite-size pieces. Discard bones, bay leaf and parsley.
  3. Add chicken and remaining ingredients except milk to the pot. Cover and simmer gently until barley is tender, about 15 to 20 minutes.
  4. Stir in milk, heat and serve.

Yield: 8 servings

Per serving: 162 calories, 3 g. total fat (less than 1 g. saturated fat), 22 g. carbohydrate, 13 g. protein, 4 g. dietary fiber, 312 mg. sodium


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