Last Updated on December 6, 2018 by Fiona Maclean
5-2 Diet Cockaleekie Soup for Burns Night or a Fast Day!
I’ve been making and eating cockaleekie soup since I was a child. My father’s cockaleekie recipe, involving stock made from the weekend’s roast, pearl barley, potatoes and a lot of leeks was one of the first recipes I published on London-Unattached. But, totally unsuitable for the 5-2 diet and actually rather time-consuming too.
So with Burns Night fast approaching, I started to yearn for some good traditional Scottish food. And decided I’d see if it was possible to create a cockaleekie soup that DID work for the 5-2 diet fast day.
While this isn’t super low in calories, it’s closer to a meal than a soup, with half a chicken breast per (large) helping. It’s filling, warming and for me is an ultimate comfort dish. In fact the way I made it was quite different from my Dad’s original version. Almost a fusion dish, the chicken is added to the stock and leek mixture in the last few minutes of cooking so that it stays tender and moist. The result looks more like an Asian soup than the very creamy version I was brought up on but the flavour is sublime. I did try adding prunes to the bowl, but if I’m honest I’ll probably leave them out next time.
- 1 Medium Leek Cleaned and chopped into 2cm slices
- 1 Medium Onion Peeled and finely chopped
- 1 Medium Chicken Breast 150g weight
- 500 ml Chicken Stock
- 300 ml Water
- handful Fresh Parsley
- 6 Prunes Stoned and sliced
- 25 g Rice
- 3 shots One cal oil
Gently fry the chopped onion in a heavy based pan sprayed with one-cal. Once soft and transparent, add the leeks and cook for a further minute or two
Pour in the stock and water and add the rice. Bring to the boil and simmer for 20 minutes
Add the chicken, shredded into thin matchsticks and cook for a further 2-3 minutes
Stir through the prunes and chopped parsley and check seasoning.
I’ve worked out the calories based on two very healthy servings. Half of the amount I made has been my main meal for the day and every bit as filling as, for instance, a stir-fry.
My Meal Planning for this 5-2 Diet fast day has been as follows:
Milk for coffee and tea – 50 calories
Miso soup – 20 calories
Tangerine – 17 calories
Cockaleekie Soup – 264 calories
Bed time snack:
Jacobs crackers and Philadelphia light – 100 calories
Total 451 calories.
If like me you are following the 5-2 diet, please do check my 5-2 diet tips. The recipes that I’ve been adapting for my 5-2 diet fast days are also suitable for other low-calorie diets although all my calorie counts are estimates. I’ve been following the diet now for 4 months and have lost over 7kg. What’s more that’s despite my eclectic lifestyle, eating out up to 4 times a week! So, it does work. I feel better on the 5-2 diet and I’m losing weight. And, the sacrifices are minimal and fit around my everyday way of life!