Did you know cholesterol is actually a powerful antioxidant of the body, protecting us against cancer and free radical damage? Cholesterol is also essential in the manufacturing of our sex, growth and immune hormones, bile acid and vitamin D synthesis. Not quite the baddie it’s been made out to be. For optimum health, choose quality sources of cholesterol from eggs, extra virgin olive oil, coconut oil, nuts, seeds, avocado, butter, ghee, full fat dairy and organic animal stock. As well as good fats, chicken stock supplies us with many important nutrients like vitamins A and C. There must be a reason why almost all cultures include a chicken soup in their traditional cooking repertoire. This recipe epitomises the nourishing autumn dish; a contemporary translation of an old favourite. Hopefully it makes you smile from the inside like it does for us.

Serves
2

Preparation

25min

Cooking

45min

Skill level

Easy
By
9
Average: 4.3 (5 votes)
Yum

Ingredients

  • ½ tbsp organic cultured butter
  • ½ white onion, sliced
  • 250 g skinless chicken thighs, seasoned with sea salt and pepper
  • 500 ml chicken stock
  • 2 sprigs thyme
  • 1 celery stalk, chopped
  • 1 carrot, chopped
  • freshly ground black pepper, to taste
  • ½ sweet potato, sliced into ½ cm rounds
  • 175 g kale, shredded
  • 140 g peas
  • ½ bunch spring onion, sliced
  • 1 fresh chilli, chopped (optional)

 

Pesto

  • 1 large handful of kale or spinach
  • 1 bunch basil
  • 1 bunch parsley
  • ½ cup macadamias
  • 1–2 tbsp lemon juice
  • 4 cloves garlic, crushed
  • ½ tsp pepper
  • 4 tbsp macadamia oil (or extra virgin olive oil)
  • sea salt, to taste

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.

Instructions

To make the pesto, blanch kale or spinach in boiling water for 1 minute, then plunge into cold water to stop the cooking process. Now blend it with the rest of the ingredients in a food processor until a thick paste forms. If you prefer a runnier pesto, add more oil. Set aside.

To make the chicken, heat the butter in a large, heavy pan. On a low-medium heat, fry the onions until soft. Add the chicken and fry until the chicken is lightly browned, then add the stock, thyme, celery, carrot and freshly ground black pepper. Bring it to the boil, cover, reduce heat and simmer for 10 minutes.

Add the sweet potato and simmer for a further 10 minutes, or until the chicken is cooked and the sweet potato is soft.

Stir through the kale, peas, spring onion and chilli (if using). Bring the pot back up to the boil, then cover and cook for a further 5 minutes. Divide between 2 bowls, stir 1 tablespoon of pesto into each bowl, and serve.

 

Note

• Pesto can be made in a variety of ways and is a great way to liven up many dishes. Feel free to use any greens and herbs you like depending on the season (although basil is pretty much always a staple). Store in a sterilised glass jar for around one week.

 

Recipe from The Life Holistic by Georgia Wall, with photographs by Nikki To.