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Nutritional Info
  • Servings Per Recipe: 35
  • Amount Per Serving
  • Calories: 81.4
  • Total Fat: 2.3 g
  • Cholesterol: 11.4 mg
  • Sodium: 188.1 mg
  • Total Carbs: 9.6 g
  • Dietary Fiber: 2.3 g
  • Protein: 6.2 g

View full nutritional breakdown of Hearty Protein & Fibre-rich Chicken Soup calories by ingredient
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Hearty Protein & Fibre-rich Chicken Soup

Submitted by: 3BETTYS

Introduction

I created this soup on Nov 12, 2011. I puree the potato to thicken the soup; I puree the spinach and carrot to hide them for my husband (wants the nutrition, doesn't like the textures). Purpose - a low calorie, high protein and fibre lunch food. I created this soup on Nov 12, 2011. I puree the potato to thicken the soup; I puree the spinach and carrot to hide them for my husband (wants the nutrition, doesn't like the textures). Purpose - a low calorie, high protein and fibre lunch food.
Number of Servings: 35

Ingredients

    2 chicken bouillion cubes
    3 chicken breasts, cooked with skin and bone on - cooked meat yield totalled 22 oz
    8 oz carrots (2 large), chopped
    potatoes - 3 large - 24 oz - cut into 16ths
    2 tbsp spicy wing sauce
    1/2 jar of Classico bruschetta
    1/2 c Quik Kook soup mix (dried bean mix)
    6 c chopped celery
    2 c chopped onions
    1 540-ml can of red kidney beans

Directions

Electric fry pan - Cook chicken breasts in water with some seasonings. Leave bone and skin on.
Transfer cooked chicken to plate to cool.
Cut meat off bone, remove skin.
Put bones and skin in the cooking broth. Add 2 bouillion cubes. Simmer to extract more flavour -- add water as necessary.

Strain broth into a large pot. Discard bones and skin.
Add potatoes and carrots to broth, and wing sauce. Add herbs and spices at each stage. Cook until potatoes and carrots are soft. Stir in the spinach and cook until soft.

Cut up the chicken breast meat.

Blender - puree everything in this pot into a fresh large cooking pot.

1st large cooking pot - cook the Quik Kook according to package directions; use water as directed, but add a little of the broth for flavour.

When the Quik Kook is ready, add remaining ingredients to the puree in the 2nd big soup pot -- the celery, onions, chicken, brushchetta mix, kidney beans. Continue to season to taste. Cook on medium about 20 minutes to soften the celery and onions.

Serving Size: makes 35 "soup ladels" of 1/2-cup each

Number of Servings: 35

Recipe submitted by SparkPeople user 3BETTYS.






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