Name: Chicken & herb meatball soup
Prep time: 20 min
Cook time: 30 min
Ingredients: 60 g All-Bran Original; 350 g lean chicken mince; 2 cloves garlic (crushed); 2 tbsp fresh flat-leaf parsley (finely chopped, plus extra to garnish); 1 tbsp fresh basil (finely chopped); 1 egg; 2 tsp olive oil; 1 brown onion (finely chopped); 1 carrot (peeled, diced); 1 celery (diced); 1 ½ litres reduced salt chicken stock; 65 g low GI rice; 200 g corn kernels; 150 g green beans ( trimmed, sliced into 1cm rounds); lemon zest (Finely grated to garnish)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
20

COOK TIME:
30

PRINT RECIPE PIN

ADD TO YOUR COLLECTION

Ingredients

60 g All-Bran Original
350 g lean chicken mince
2 cloves garlic crushed
2 tbsp fresh flat-leaf parsley finely chopped, plus extra to garnish
1 tbsp fresh basil finely chopped
1 egg
2 tsp olive oil
1 brown onion finely chopped
1 carrot peeled, diced
1 celery diced
1 ½ litres reduced salt chicken stock
65 g low GI rice
200 g corn kernels
150 g green beans trimmed, sliced into 1cm rounds
lemon zest Finely grated to garnish

Method

To make the meatballs, place All-Bran® Original in a food processor and process until coarse crumbs. Place the All-Bran®Original, the chicken mince, half the garlic, the parsley, basil and egg in a large bowl. Using clean hands, mix all ingredients until well combined. Using slightly wet hands, take heaped teaspoons of the mixture and roll into balls. Set aside.
Heat the oil in a large saucepan over a medium heat. Cook the onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Add garlic, cook for 1 minute more. Add sock, bring to the boil. Add rice, simmer for 10 minutes or until almost tender.
Add corn and beans, simmer for 2 minutes. Reduce the heat to low, add the meatballs in batches and simmer gently for 3-4 minutes or until just cooked through and they float on the surface.
Serve garnished with extra chopped parsley and grated lemon zest.

Notes

Energy per serve: 1,391kJ
Gi estimation: 45 (Low), GL estimation: 15

Recipe and image supplied by Kellogg’s® Australia. For more recipes go to www.all-bran.com.au

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool

FOOD SWAPS

RECIPE COLLECTIONS

GI FOOD DATABASE

DIABETES RISK

FOOD SWAPS

RECIPE COLLECTIONS

GI DATABASE

DIABETES RISK

Chicken & herb meatball soup

Ingredients

Method

Notes

Nutritional information (per serve)

Get low GI updates

Success!