A classic Belgian dish modernized with a light broth and an abundance of vegetables. This version focuses on lean protein, fiber, and anti-inflammatory nutrients, making it ideal for a balanced and comforting meal.
Preparation Time
- Prep Time: 20 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour
- Servings: 4
Ingredients
- 2 tablespoons olive oil
- 1 medium leek (white and light green part), sliced
- 1 celery stalk, chopped
- 2 medium carrots, sliced
- 1 zucchini, sliced
- 1 cup cauliflower florets
- 2 garlic cloves, minced
- 500 g (1.1 lb) skinless chicken breast or thighs, cubed
- 4 cups low-sodium chicken or vegetable broth
- 1 bay leaf
- 2 sprigs fresh thyme
- 1 egg yolk
- ½ cup unsweetened plain Greek yogurt
- Salt and pepper to taste
- Fresh parsley, for garnish
- Lemon wedges (optional)
Instructions
- Sauté the aromatics: In a large pot, heat the olive oil over medium heat. Add the leek, garlic, celery, and carrots. Sauté for about 5 minutes until softened.
- Add chicken and simmer: Add the chicken pieces and stir for 2 minutes. Pour in the broth, add bay leaf and thyme. Bring to a boil, then reduce heat and simmer for 20 minutes.
- Add remaining vegetables: Stir in zucchini and cauliflower. Simmer for another 15 minutes until all vegetables are tender.
- Prepare the light cream: In a bowl, whisk the egg yolk and yogurt together. Remove the pot from heat and slowly stir in the yogurt mixture to gently thicken the broth (do not boil).
- Season and serve: Remove bay leaf and thyme. Season with salt and pepper to taste. Serve warm, garnished with parsley and lemon juice if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 30 g |
| Fat | 11 g |
| Carbohydrates | 13 g |
| Fiber | 4 g |
| Vitamin A | ~110% DV |
| Vitamin C | ~65% DV |
| Calcium | ~10% DV |
Evidence-Based Health Benefits
1. Supports muscle maintenance and satiety
Chicken breast is a lean source of complete protein, promoting muscle repair and appetite control.
Source: Pasiakos SM et al., The Journal of Nutrition, 2015.
2. Enhances gut and immune function
Leeks, cauliflower, and yogurt provide prebiotic fibers and probiotics that support digestive health.
Source: Gibson GR et al., Nature Reviews Gastroenterology & Hepatology, 2017.
3. Rich in antioxidants and anti-inflammatory compounds
Carrots and zucchini provide beta-carotene and polyphenols that help neutralize free radicals and reduce inflammation.
Source: Liu RH, The American Journal of Clinical Nutrition, 2004.
Cooking Tips
- Use chicken thighs for more tenderness; breast for lower fat content.
- For extra creaminess, blend a portion of the cooked vegetables before adding yogurt.
- Make it dairy-free by using cashew cream or unsweetened almond-based yogurt.
- Always temper the yogurt mixture with warm broth to avoid curdling.
- Serve with a side of whole grain toast or cooked quinoa for extra fiber.
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