Chicken and Vegetable Soup - High fiber and protein, low carb
- Minutes to Cook:
- Number of Servings: 4
Ingredients
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 mediumBaby Carrots ~ 20 largeCooked 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 dashFresh Cilantro ~ 2 tbsp
~ Pour Chicken Broth into a large pot. Chop carrots and onion and add to pot. Allow to simmer, covered, over low heat on the stove for 1 hour.
~ 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.
~ 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.
Nutritional Info 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
Member Reviews