🟩 Chunky Chicken and Leek Soup with Potato (gf)(df)

GF · DF option · Low chemical · Migraine-Friendly
Serves 4

Ingredients

• 2 tsp oil (rice bran or sunflower)
• 4 chicken thighs (fresh, not aged)
• 20 g butter or DF spread
• 2 leeks, sliced (white/light green part)
• 3 cups homemade chicken stock (low chemical, additive-free)
• 1 tsp gluten-free all-purpose flour
• 3 white potatoes, peeled and cut into 2 cm dice
• Pinch of salt (optional, to taste)

Method

1. In a frying pan, cook the chicken thighs in oil until golden.
2. In a large saucepan, cook leeks (and garlic if tolerated) gently in butter/DF spread over low heat until soft (about 7 minutes).
3. Stir in the flour, then pour in chicken stock. Add potatoes and bring to a simmer.
4. Add chicken thighs to the pot. Simmer ~10 minutes. Remove chicken, shred with a fork.
5. Keep soup simmering, then return shredded chicken to the pot. Season lightly with salt.
6. Serve warm.

Sensitive Diet Notes (Summary)

• Food chemical load: Leek (white) = very low. Potato (peeled) = very low. Homemade stock (additive-free) = safe. Chicken (fresh) = safe.
• Migraine-friendly: Fresh chicken and potatoes are safe; avoid aged meat or commercial stocks with additives.
• Carb balance: Potatoes provide ~25 g carbs per serve → moderate GL, balanced by protein/fat from chicken.
• Calories: ~300–330 kcal per serve (depending on chicken cut and fat trimmed).
• GF/DF: Gluten-free with GF flour. Dairy-free if using DF spread instead of butter.