Chicken courgette soup

  • low fat, high protein
A hot bowl of soup full of nice ingredients is the best thing on a miserable and rainy day.
Ingredients
250g chicken breast
200g courgette
100g onion
2–3 celery stalks
1–2 spring onion
3 garlic cloves
100g carrots
a handful of spinach (50g)
a tbsp flour
olive oil
salt, pepper, oregano

In a stockpot, heat the olive oil over medium-high heat. Stir in the small pieces of chicken until they’re white, then add the diced onion, garlic, courgette and carrot and cook until onions are soft.

Sprinkle a tablespoon of flour (I used rye flour but it can be any kind, just the nutrition may change). Season with some salt, pepper and oregano ,if you like you can add some tarragon.

Stir in about a liter of water and bring to a gentle boil, then reduce heat and simmer for 5–10 minutes. Stir in the spinach and simmer for 1 minutes.

Scatter with the freshly chopped spring onion and serve with crusty bread.

Total calories: 548 kcal (fat: 16.7 g, carbohydrates: 37 g, protein: 64 g)
Per serving: about 110 kcal

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| | kcal | fat | carbs | protein |
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| chicken | 252 | 2.5 | 0 | 53 |
| courgette | 34 | 0 | 6.1 | 2.2 |
| onion | 45 | 0 | 9 | 2 |
| spring onion | 2–3 | 0 | 0 | 1 |
| garlic cloves | 24 | 0 | 3 | 1 |
| carrots | 41 | 0 | 10 | 0.9 |
| spinach | 10 | 0 | 1.6 | 2.8 |
| olive oil | 110 | 14 | 0 | 0 |
| rye flour | 30 | 0.2 | 7 | 0.7 |
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