Food Intolerance Recipes,  Recipes

BBQ Chicken Soup

BBQ Chicken Soup

Lactose & dairy free. Can be made vegetarian/vegan & can be made gluten free.

Ingredients Serves 6

1 Tbsp garlic infused or flavoured
olive oil, and a little extra to drizzle
over at the end
480g cooked BBQ chicken, diced
(e.g. ~1/2 cooked chicken)
1 stick celery, finely diced
2 carrots, finely diced
1 medium potato, peeled and diced
into 1 cm cubes
1 zucchini, finely diced
400g tin chopped tomatoes
800 mls boiling water
1/3 cup brown rice
Pinch salt and pepper
Fresh basil leaves, roughly torn or
chopped, a handful
Optional: Grated parmesan cheese
(dairy free parmesan)
Heat olive oil in a medium pan. Add carrot and celery and gently sauté until slightly softened. Add potato, zucchini, chicken, tinned tomato, water and rice. Simmer gently for 15 mins until the rice is cooked and the potato soft. Add salt, pepper, and stir in basil. Pour into serving bowls. Optional: Serve each bowl of soup with a generous sprinkle of parmesan and drizzle of olive oil.
Hint Instead of chicken you can add another protein option such as 1 1/2 cups chickpeas or lentils (this amount should be tolerated as the meal serves 6) or you can add firm tofu. Use homemade cooked roast chicken if needing gluten free option.

Stephanie Gaskell is an Accredited Practising Dietitian, an Accredited Sports Dietitian, and a competitive Ultra Trail Marathon Runner. She is available for Phone and Skype Consultations, and has published the FODMAP™ & Gluten Status Sports Supplement Guide.

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