Fennel and Potato Chicken Soup
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Cut the fennel into quarters and wash under cold running water. Dice into bite size pieces and set aside. Reserve ½ cup (125 mL) of the green frond for garnish.
Heat the oil and butter over medium heat in a large soup pot. Add the fennel and diced red onion and sauté until the vegetables are soft—about 5 minutes. Stir in diced potatoes, chicken broth/stock, red pepper flakes, salt, pepper and rosemary. Cover and reduce heat and simmer until the potatoes are tender, about 15 minutes.
Puree half of the soup until smooth. If you like a creamier soup puree it all. Add cooked or leftover roast chicken to the soup, stir and heat until warmed through.
Lightly toast the fennel seeds in a non-stick skillet for 2–3 minutes over medium heat. Use a wooden spoon to move them around so they do not burn.
To serve, ladle the soup into bowls and garnish with toasted fennel seeds and some pieces of the minced green fennel fronds.
Helpful Tip
Substitute 1 Tbsp (15 mL) of fresh rosemary for the dried.
Nutrition Info
| Per 340 g serving | Amount |
|---|---|
| Calories | 150 |
| Protein | 15 g |
| Fat | 5 g |
| Saturated Fat | 2 g |
| Carbohydrate | 15 g |
| Fibre | 3 g |
| Sugar | 1 g |
| Cholesterol | 25 mg |
| Sodium | 350 mg |
| Per 340 g serving | % Daily Value |
|---|---|
| Potassium | 20 |
| Calcium | 4 |
| Iron | 8 |
| Vitamin A | 2 |
| Vitamin C | 25 |
| Vitamin B6 | 17 |
| Vitamin B12 | 15 |
| Folate | 11 |
| Zinc | 9 |
