A smart way to cook with kale: cock-a-leekie soup

Cock-a-leekie soup is a traditional Scottish dish made with leeks and chicken stock, often thickened with rice or barley and garnished with prunes. This version leaves out the rice or barley and instead includes chunks of tender chicken and sweet kale to keep you energized throughout the day.

• Preparation time: 15 minutes.
• Cooking time: 20 minutes.
• Serves 4.

Ingredients:

• 450 g (1 lb) boneless, skinless chicken breast
• 340 g (3/4 lb) leeks
• 15 ml (1 tbsp) olive oil or canola oil
• 2 large carrots
• 1.1 L (4 3/4 c) hot chicken stock
• 1 bunch kale, about 340 g (3/4 lb)
• 75 ml (1/3 c) pitted prunes, quartered

Instructions:

1. Cut the chicken breast fillets into 3.5 centimetre (1 1/2 inch) cubes. Trim, slice and rinse the leeks.
2. Heat the oil in a large pot over high heat. Add the chicken and leeks, and cook for 5 minutes, reducing heat to medium after the first one to two minutes. Stir occasionally.
3. Slice the carrots. Pour the hot stock into the pot. Add the carrots and bring to a boil over high heat, stirring, and reduce heat to low. Cover and simmer for 10 minutes, or until the carrots are tender.
4. Finely shred the kale and stir into the pot. Return to a boil then reduce the heat, cover and simmer for four minutes. Add the prunes and stir them into the soup.
5. Simmer for one minute, season to taste and ladle into four bowls to serve.

Every serving contains:

• 240 calories
• 7 g fat
• 1 g saturated fat
• 15 g carbohydrates
• 24 g protein
• 7 g fibre

• Fresh savoy cabbage or baby collard greens make good alternatives to kale.
• If fresh vegetables are not available, use mixed frozen broccoli and cauliflower instead of kale. Add the florets with the prunes so that they remain crunchy.

• To shred leafy green vegetables such as kale, tightly roll a few leaves together and slice them thinly with a sharp knife.
• For short shreds, cut the slices in half lengthwise before rolling.
• Organic chicken stock is a good choice as it has a light flavour and is not too high in salt.

Keep this recipe in mind and try serving cock-a-leekie soup with a crusty baguette for a light but filling meal.