Healthified Lentil and Tomato Chicken Soup - 26g Carbs, 10g Fiber, 7g Sugar
From: www.eatbetterameric
53% less sodium • 65% more Vitamin C than the original recipe. Chock
full of chicken and vitamin-packed veggies, this will be one fat-busting
soup you will love to scoop.
Prep Time: 30 min
Start to Finish: 1 hr
Servings: 6
1 Tbsp olive oil
1 cup chopped onion
1 cup coarsely chopped carrots
2 cloves garlic, minced
6 cups Progresso reduced-sodium chicken broth
2/3 cup dry brown lentils
1 tablespoon snipped fresh basil OR 1 tsp dried basil, crushed
4 cups coarsely chopped fresh kale
1/4 tsp black pepper
2 cups cubed cooked chicken breast (10 ounces)
1 (14.5oz can) Muir Glen no-salt-added diced tomatoes, undrained
1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion,
carrots, and garlic. Cover and cook for 5 to 7 minutes or until
vegetables are nearly tender, stirring occasionally.
2. Add chicken broth, lentils, and dried basil (if using) to vegetable
mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes.
Stir in kale and pepper. Return to boiling; reduce heat. Cover and
simmer for 10 minutes.
3. Stir in cooked chicken and undrained tomatoes. Cover and simmer for
5 to 10 minutes more or until kale and lentils are tender. Stir in
fresh basil (if using).
Servings: 6
Nutrition per Serving:
240 Calories, 40 Calories from Fat, 4 1/2g Total Fat, 1g Saturated Fat,
0g Trans Fat, 40mg Cholesterol, 670mg Sodium, 26g Total Carbs,
10g Dietary Fiber, 7g Sugars, 26g Protein
Percent Daily Value*:
Vitamin A 210%; Vitamin C 110%; Calcium 10%; Iron 20%
*Percent Daily Values are based on a 2,000 calorie diet.
Exchanges: 1 1/2 Starch, 1 1/2 Vegetable, 2 1/2 Very Lean Meat
Carbohydrate Choices: 2
User Reviews - -
By WinterStars - February 24 2010
We converted this to a vegetarian version by replacing the chicken
stock with a vegetable broth and the chicken breast with a
vegetarian substitute. This was a great soup for a cold winter
night.
By Jomarie - January 28 2010
I loved this receipt. I personalized it by adding Mortons Natures
seasoning (no salt) and a half bag of organic broccoli slaw to it
and there were compliments on how flavorful it was. I used organic
ingrediants for the chix broth and tomatoes which is the kind I
use and it turned out great. I will definitely make this again. -
By Dmoney - January 28 2010
FANTASTIC soup!
This is a GREAT soup recipe because it is very healthy, low calorie,
and very hearty. I cannot recommend it enough. I changed only one
thing...I added more carrots and more kale to make it even
heartier...delish!
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