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- "Something
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- A Scottish Soup For St.Andrews's
Feast Day
- FROM THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
St. Andrew is the patron Saint
of Scotland and his feast day is November 30, giving Scotsmen
and anyone else who so chooses an excuse to eat Cock-a-Leekie
soup, a good every-day fall and winter soup as well as a dish
for festive occasions.
This traditional Scottish soup
is almost a stew, starring chicken, leeks and prunes. The prunes
may seem an odd addition, but they add a rich, deep flavor that
cannot be duplicated with another fruit or a vegetable.
The soup is said to date back
to medieval times, and might have been served as two dishes -
chicken and broth. While the dish has always contained prunes,
early versions may have used raisins as well.
Whatever the occasion, any
soup is a good choice for ease, health and comfort. Since soups
are often lower in fat and calories than other entrées,
you get a meal relatively low in calories that leaves you feeling
full.
Soups can make a balanced meal
if they contain hearty amounts of grain (like pasta, rice, or
barley), vegetables and protein (poultry, seafood, lentils, or
beans), and if the serving portion is adequate. If that sounds
like too much work, start with a commercial soup and "doctor"
it up by adding canned beans (first rinsed and drained), leftover
or frozen vegetables, cooked meat, or whatever is missing from
the balanced picture.
Chicken soup has been used
as a cold remedy since the twelfth century. Recent research suggests
that generations of doctors and grandmothers have been right
in thinking that chicken soup is an effective remedy. Studies
show that chicken soup may contain several anti-inflammatory
substances. Cold symptoms such as coughs and congestion can be
caused by inflammation in the bronchial tubes. Sipping hot chicken
soup and breathing in the steam also helps with congestion.
A good homemade soup, such
as the recipe that follows, can make a significant contribution
to your nutrition and health while at the same time waving the
flag for Scotland.
If you fear the prunes will
trigger the “eeuuww” factor with your family, especially
children, you could remove the prunes (ideally, for another use)
before serving. Or let each individual try it first and make
the final decision.
- Cock-a-Leekie Soup - Makes 8 servings.
- 1 1/2 lbs. each skinless chicken
breasts and 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 Tbsp. 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
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. Remove chicken,
let it cool and, removing the bones, cut the meat into bite-size
pieces. Discard bones, bay leaf and parsley.
Add chicken and remaining ingredients
except milk to the pot. Cover and simmer gently until barley
is tender, about 15 to 20 minutes. Stir in milk, heat and serve.
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.
_______________________________________
AICR offers a Nutrition Hotline (1-800-843-8114) Monday-Friday,
9 a.m. to 5 p.m. ET, a free service that allows you to ask a
registered dietitian questions about diet, nutrition and cancer.
The American Institute for Cancer Research is the only major
cancer charity focusing exclusively on the link between diet,
nutrition and cancer. The Institute provides a range of education
programs that help millions of Americans learn to make changes
for lower cancer risk. AICR also supports innovative research
in cancer prevention and treatment at universities, hospitals
and research centers across the U.S. The Institute has provided
more than $75 million in funding for research in diet, nutrition
and cancer. AICR’s Web address is www.aicr.org. AICR is a member of the
World Cancer Research Fund International.
_______________________________________
RECIPE POSTED
NOVEMBER 27, 2005
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