Chicken vegetable soup
Loaded with fibre, Cheryl's recipe for chicken vegetable soup makes a large batch which freezes well too!
Serves: 12
Recipe2 tablespoons olive oil1 cup 160 g finely chopped onions1 cup 128 g finely chopped carrots1⁄2 cup 50 g thinly sliced celery2 tablespoons minced garlic or two cloves of garlic crushed1 pound 453 g tomatoes, finely chopped, or 1 can (14.5 ounces) 411 g chopped tomatoes8 cups 1.9 liters fat-free chicken or vegetable broth, see note1 tablespoon chopped fresh oregano (or 1 teaspoon dried)1 tablespoon chopped fresh basil (or 1 teaspoon dried)1 tablespoon chopped fresh thyme (or 1 teaspoon dried)2 cups 32 g finely shredded kale or spinach2 cups 280 g shredded roast chicken1 1⁄2 cups 270 g cooked white beans, such as cannellini1⁄4 cup 15 g chopped Italian parsley, for garnish
Note: If using unsalted or homemade stock, you may wish to add a little salt to taste.
Method1. Heat the oil in a 3- to 4-quart soup pot over medium-high heat
Add the onion, carrots and celery and cook for 5 minutes, or until the vegetables are soft, stirring occasionally
Add the garlic and cook for 1 minute longer, do not brown
Add the tomatoes, broth, oregano, basil and thyme and bring to a boil
Add kale; reduce the heat to a simmer. Cook for 20 to 30 minutes. Stir in the chicken and the beans; simmer for 5 minutes longer, season with salt if desired
Garnish with the parsley and serve hot
Nutritional information (per serving):Calories 140, fat 3 g, sat fat 0 g, cholesterol 20 mg, sodium 350 mg, carb 15 g, fiber 3 g, sugar 2 g, protein 12 g
Follow Jessie Pavelka's workout plan