Chicken Broth with Vegetables & Meatballs

Serves: 6

Broth Ingredients:

• 2 large or 3 small chicken carcasses
• 2.5 litres water
• 2 whole carrots
• 1 whole onion, husked
• 2 whole celery stalks
• 1 large bay leaf

Soup Ingredients:

• 2 medium potatoes
• 2 carrots
• 1 zucchini
• 1 parsnip
• 100g pumpkin
• 100g sweet potato
• 1 stalk celery
• 1 leek

Meatball Ingredients:

• 500g chicken mince
• 1 cup breadcrumbs
• 1 egg
• 1 tablespoon minced garlic
• 1/2 cup ground rice

Method:

• Place all the broth ingredients into the slow cooker and cook on HIGH for 4 hours of LOW for 8 hours
• In the last 30 minutes of cooking time prepared the soup mix and meatball
• To prepare the peel appropriate vegetables and finely dice all vegetables to about 5mm cubes and set aside
• To make the meatballs combine all meatballs ingredients, except ground rice and mix well using your hands until well combined, use damp hands to roll into the desired sized meatballs
• Roll each meatball in the ground rice flour until fully coated and set aside with the diced vegetables
• Once your broth has stopped cooking remove the chicken carcasses, whole vegetables and the bay leaf, taste and add salt as required
• Add in the prepared diced vegetables and meatballs and cook on HIGH for 4 hours or LOW for 8 hours.

Recipe Notes:

• Store covered in airtight container for a maximum of 3 days
• The recipe is freezer friendly
• I often cook the broth overnight and then remove carcasses, whole vegetables and bay leaf in the morning and add in the vegetables and meatballs, that I have prepared the night before and have stored in a zip lock bag, in the morning to cook through the day while I am at work.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Thai Pumpkin Soup with Chicken

Serves: 4

Ingredients:

• 2 tablespoons Thai red curry paste
• 1 leek, sliced
• 1/2 large butternut pumpkin
• 1/4 jap or kent pumpkin
• 1 small sweet potato
• 2 tablespoons chicken or vegetable stock powder
• 5 cups water
• 400ml coconut cream
• 2 cup shredded cooked chicken (optional)

Method:

• Add the Thai Red Curry Paste and the leek into the bottom of your soup or stock pot and sauté for a couple minutes until the leek starts the soften and the curry paste is very aromatic
• Add in the peeled and roughly chopped pumpkins and sweet potato, add in the stock powder and top with 5 cups of water
• Bring to the boil , then reduce the heat and simmer for 20 minutes until the pumpkin is soft and cooked through
• Use your stick blender to blend the soup until smooth, the soup should seem too thick at this stage
• Add in the coconut cream and the chicken stirring through until chicken is mixed through well
• Simmer for approximately 5 minutes to allow the coconut cream and chicken to be heated through.

Recipe Notes:

• You can use any combination of pumpkin/squash types you like as long as it totals between 2 – 2.5kg of pumpkin
• Store covered in the fridge for 2 days
• This recipe is freezer friendly
• For a vegetarian alternative use vegetable stock and do not add the chicken
• Picture shows the soup served topped with croutons

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Malaysian Chicken Soup

Serves: 2 or 6 Bariatric portions

Ingredients:

• 2 teaspoons rice bran oil
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely sliced
• 2cm ginger, finely sliced
• 250g chicken breast, finely sliced
• 1 cup chicken stock
• 2 large tomatoes, diced
• 1 tablespoon tomato paste
• 1 cup shredded cabbage
• 1/2 long red chilli, finely sliced
• 400ml can light coconut milk

Method:

• Place the oil in the bottom of a soup pot and heat the oil
• Sauté the onion, celery, garlic and ginger for 2 minutes until softened
• Add in the chicken and sauté until just sealed
• Add in the chicken stock, tomatoes, tomato paste, cabbage, red chilli and coconut and bring the pot to a boil
• Place a lid on the saucepan and simmer for 20 minutes
• One simmered serve as is or topped with some freshly chopped coriander

Nutritional Value per portion (6):

• Calories: 164
• Total fat: 9.6g
• Total carbohydrates: 4.2g
• Sugars: 2g
• Protein: 13.2g

Recipe Notes:

• Soup to be stored covered in the fridge and to be consumed within 2 days
• Recipe is freezer friendly to be consumed within 3 months
• For a vegetarian alternative substitute the chicken for tofu

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Roast Tomato and Garlic Soup

Serves: 4-6

Ingredients:

• 2kg tomatoes, juice or sauce tomatoes
• 2 small red capsicums
• 2 small red onions
• 1 full garlic bulb
• 2 tablespoon mixed herbs
• 2 litres of chicken of vegetable stock
• Salt and pepper, to taste

Method:

• Preheat the oven to 180 degrees Celsius
• Chop tomatoes into halves or quarter, core and chop red capsicums into large chunks, peel and halve the red onions and leave the garlic bulb whole and cut in half horizontally. Place everything into a heavy based roasting dish. Sprinkle eventually with the oil and the mixed herbs.
• Roast in the oven for 30-45 minutes until the tomatoes are sticky and golden on the surface.
• Remove the garlic bulbs and the pour everything else into a stock/soup pot and cover with 2 litres of vegetable stock. Simmer for 30 minutes
• Prior to starting the next step you will need to prepare and get your damper in the oven for both to be finished at the same time
• Use a hand held stick blender to completely blitz the contents of the pot until completely smooth. Return to the stove top and continue to simmer for another 30 minutes or until the soup has reduced to your preferred thickness.

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Pumpkin Soup

Serves: 6-8

Ingredients:

• 1.5kg pumpkin
• 2 medium potatoes
• 1 small sweet potato
• 1 onion
• 1/4 head cauliflower
• 4 litres chicken or vegetable stock
• 1 tablespoon minced garlic
• 1 teaspoon nutmeg
• Salt & pepper, to taste
• 300ml thickened cream

Method:

• Peel and roughly chop all vegetables into about 2cm pieces and place in a large soup pot with the minced garlic
• Our the chicken stock over the vegetables, if the stock does not cover the vegetable add enough water so the vegetables are just covered
• Bring to the boil and then simmer, with the lid off, for 20 minutes until all the vegetables are soft
• Use a stick blender to process the soup until smooth and add salt & pepper to taste
• Add in the nutmeg and cream stirring though until well combined and serve.

Recipes Notes:

Þ You can use any variety of pumpkin. I prefer about 1kg of butternut and 500g of jap pumpkin

Þ Picture shown with an additional tablespoon thickened cream stirred through

Þ For a healthier alternative to cream you can use 1 cup of natural yoghurt

Þ Store covered in the fridge for a maximum of 3 days

Þ This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Pork Meatballs in Chicken Broth

Serves: 4-6

Broth Ingredients:

• 500g of 3 joint chicken wings
• 1 tablespoon chicken stock powder
• 2 litres water
• 2 carrots
• 1 celery stalk
• 1 zucchini
• 200g sweet potato
• 1 bunch bok choy or other Asian greens

Meatballs Ingredients:

• 500g pork mince
• 1 teaspoon ground ginger
• 1 teaspoon minced garlic
• 1 egg yolk
• 2 teaspoons corn flour
• 1 tablespoon oyster sauce
• 450g thin hokkien noodles

Method:

• Add the water, chicken stock pots and the chicken wings to a large stock pot and simmer covered for an hour
• Check the stock level is similar to when first started, if not top up with some additional water
• Add in the diced carrot, celery, zucchini, sweet potato, broccoli, the finely chopped bok choy stems and the oyster sauce then simmer for another hour Note: For timing purposes it would be best to start making and preparing your meatballs during this hour
• Ten minutes before serving remove the chicken wings from the stock and add the shredded bok choy leaves, taste test to see if seasoning is required Note: It is optional to remove the chicken meat from the wings and add back into the broth.
• To make the meatballs add all the ingredients, except the noodles into a mixing bowl and use your hand to mix well
• With damp hand roll tablespoons full of mixture into balls, place them on the plate, cover and refrigerate for 30 minutes
• Heat about 2 tablespoons of rice bran oil in a heavy based frying pan and cook the meatballs in batches for about 4 to 6 minutes until browned all over and cooked through. If needed you can use more rice bran oil for the frying pan for each new batch of meatballs.
• Boil the kettle and cover the noodles with boiling water, stand for about 3 minutes using a fork to separate noodles.
• Place the noodles evenly between the serving bowls, top evenly with the pork meatballs and finally ladle the soup over to serve.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Beef Pho

Serves: 4

Ingredients:

• 2 litres C4K Kitchen’s Beef Stock or store bought stock
• 5cm piece of ginger, thickly sliced
• 4 cloves garlic, thickly sliced
• 1 large onion, thickly sliced
• 1 cinnamon quill
• 3 star anise
• 1/3 cup fish sauce
• 2 tablespoons caster sugar
• 375g flat rice noodles
• 400g beef eye fillet, very thinly sliced
• 1 cup bean sprouts
• 2 springs onions, sliced
• 1 red long chilli sliced
• 1/3 cup shredded fresh coriander

Method:

• Place the stock, ginger, garlic, onion, cinnamon, star anise, fish sauce and caster sugar into a soup pot and bring to the boil. Cover and reduce to a low heat and simmer for 20 minutes
• Prepare the rice noodles in accordance with the instructions on the packet
• Strain and discard all the solids, return the liquid to the soup pot and bring to the boil
• Divide the noodles between the 4 serving bowls, top equally with the bean sprouts and the finely sliced beef
• Pour the boiling soup over the top of the beef across all bowl
• Finally top with the spring onion, chilli and coriander
• Serve immediately.

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Hearty Beef & Barley Soup

Serves: 6-8

Ingredients:

• 800g gravy beef or chuck steak
• 1 large onion, roughly chopped
• 2 cloves garlic, crushed
• 2 large carrots, sliced
• 2 stalks celery, sliced
• 200g pumpkin, diced
• 200g sweet potato, diced
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (approx. 700-800ml)
• 1 x 400g can whole peeled tomatoes
• 1 tablespoon beef stock powder
• 3/4 cup pearl barley, rinsed

Method:

• Place all ingredients into a slow cooker and stir well.
• Cook in LOW for 8 hours or on HIGH for 4 hours.
• Serve with fresh crusty bread or C4K Kitchen’s Cheesy Garlic Pizza

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Chicken Laksa
Serves: 4

Ingredients:

• 2 chicken breasts, approximately 500g
• 1 litre chicken stock
• 400ml coconut milk
• 1/2 jar Five Tastes Laksa Paste
• 1 bunch bok choy
• 1 cup bean sprouts
• 1/2 cup oyster mushrooms
• 100g fried tofu puffs
• 100g dried vermicelli noodles
• 100g fresh egg noodles
• 1 tablespoon peanut or sesame oil

Method:

• Add chicken stock into a saucepan and bring to the boil
• Once boiling add in the chicken breasts and wait until the water returns to the boil, once boiling again reduce the heat to a low simmer and cover with a lid. Simmer for 15 minutes or until chicken is just cooked through
• Remove the chicken from the heat and keep the chicken in the liquid for 5 minutes then remove from the poaching liquid and slice ready for the laksa and keep the poaching liquid to form your laksa base
• Place the 2 lots of noodles in a large heatproof bowl and cover with boiling water
• Add the oil and laksa paste to a hot wok or frying pan for about 1 minute until fragrant
• Stir in the stock/poaching liquid and bring to the boil, then add the coconut milk, bok choy ends, mushrooms and tofu puffs and simmer for 2 minutes
• Add in the sliced chicken, boy choy tops and the bean sprouts and simmer for a further 5 minutes
• Drain the noodles and spread between the serving bowls and then top with the chicken laksa soup mix.

Recipe Notes:

• For a VEGETARIAN version, replace the chicken stock with vegetable stock, omit the chicken and double the tofu.
• Store covered in the fridge for a maximum of 2 days (however best served fresh)
• This recipe is not freezer suitable

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Asian Style Chicken & Corn Soup
Serves: 4-6

Ingredients:

• 2 litres chicken stock
• 3 litres water
• 1 tablespoon chicken stock powder
• 1 large chicken breast fillet
• 400g can corn kernels, drained
• 400g can creamed corn
• 1 tablespoon cornflour
• 2 tablespoons soy sauce
• 2 eggs, lightly beaten

Method:

• Add the stock, stock powder and water to a large soup pot and bring to the boil, once boiling add the chicken cover with a lid and remove from the heat, sitting for 15 minutes.
• Remove chicken and allow to cool slightly, then shred.
• Add both cans of corn to the stock and bring back to the boil.
• While it is boiling in a small mixing bowl combined the cornflour and soy sauce into a paste then stir into the soup to thicken slightly, reduce to a simmer for 5 minutes to let the flour cook out.
• Return the chicken to the soup and mix well.
• Slowly pour in the beaten eggs in a steady stream stirring constantly.
• Remove from the heat and sit for 2-5 minutes before serving to allow the egg to cook through.

Recipe Notes:

• Store in an airtight container in the fridge for the maximum of 2 day
• This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes.  The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.