Preparation time: 15 minutes
Cooking time: about 25 minutes
250 ml lower GI oats
5 ml canola oil or olive oil
2 large onions, diced
1 garlic clove, crushed
50 ml dry white wine
1 x 410 g can evaporated low-fat milk
1 chicken stock cube or
20 ml chicken stock powder
630 ml water
2 cooked skinless chicken breast filles, diced
250 g mushrooms, diced
2 ml chopped fresh marjoram or oregano few drops soya sauce
Stir the oats in a dry saucepan over low heat until they begin to brown. Remove from thesaucepan and set aside. Heat theoil in a saucepan, add the onions and garlic. Sauté, stirring continuously, until the onions are translucent. Add the browned oats, wine, evaporated milk, stock cube or powder, 1 ½ cans (use the evaporated milk can) water, chicken and mushrooms and simmer for five to 10 minutes, stirring occasionally to prevent the soup from burning. Season with herbs and soya sauce.
Serve with oat breakfast rolls or oat health loaf.
Nutritional value per serving
Glycaemic index 36, fat 10 g, carbohydrate 32 g, fibre 4 g,protein 28 g,kJ 1 477, One serving = 1 starch, 2 protein and 1 dairy.
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