- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 209.7
- Total Fat: 2.7 g
- Cholesterol: 49.3 mg
- Sodium: 827.0 mg
- Total Carbs: 21.5 g
- Dietary Fiber: 6.2 g
- Protein: 27.1 g
Chicken and Vegetable Soup - High fiber and protein, low carbSubmitted by: LEANVIXEN
IntroductionThis is my first try at homemade soup and it turned out great! I like my soup with lots of chewing in every bite, so if you like yours more liquidy, you might want to add some more broth. This is my first try at homemade soup and it turned out great! I like my soup with lots of chewing in every bite, so if you like yours more liquidy, you might want to add some more broth.
Swiss Chard ~ 352 grams (about 3 cups chopped)
Kale ~ 139 grams (about 1 cup chopped)
Baby Bella Mushrooms ~ 329 grams (one small container - about 12-15 mushrooms)
Yellow Onions ~ 1 large
Tomatos on the Vine ~ 2 medium
Baby Carrots ~ 20 large
Cooked Chicken Breast, no skin, ~ 12 ounces
Broth (Swanson) Organic Free Range Chicken ~ 32 oz (This is also low sodium, you don't have to go Organic, but it's what I had)
Black Pepper ~ 2 dash
Fresh Cilantro ~ 2 tbsp
~ Wash Swiss Chard and Kale. Chop white stems off Chard and discard. Chop Swiss Chard into about 1 inch sections. Cut leaves off Kale and dice leaves.
~ Wash and cut Mushrooms into bite sized pieces.
~ Put water in small saucepot, cover and turn heat on high
~ Add Mushrooms, Kale and Chard to large pot and cover - starting 15 minute timer when you do, stir occassionally
~ Cut an X in skin on the base of each tomato and when water in small saucepan boils (in about 2-3 minutes on my stove) drop in. Let soak for 2-3 minutes and remove. Rinse under cold water and peel off skin. Chop tomato and add to large pot (with about 10 minutes left on timer)
~ Add cilantro and pepper, to taste
~ Chop chicken and add to pot with 5 minutes left on timer, cover
Note: I cooked the soup for another 5 minutes after the timer went off to get my chicken good and hot.
Makes about 4, 1.5-2-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user LEANVIXEN.