Chicken and Spinach Soup with Fresh Pesto - 16g Carbs, 6g Fiber
From: Eating Well - September/October 2009
This fragrant, Italian-flavored soup takes advantage of quick-cooking
ingredients—boneless
canned beans. It features a simple homemade basil pesto swirled in at
the end to add a fresh herb flavor. If you are very pressed for time,
you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Healthy weight | Heart healthy | High fiber
| High potassium
Servings: 5
Serving Size: about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
2 tsp PLUS 1 Tbsp extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 oz), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 tsp dried marjoram
6 oz baby spinach, coarsely chopped
1 15oz can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over
medium-high heat. Add carrot (or bell pepper) and chicken; cook,
turning the chicken and stirring frequently, until the chicken
begins to brown, 3 to 4 minutes. Add garlic and cook, stirring,
for 1 minute more. Stir in broth and marjoram; bring to a boil
over high heat. Reduce the heat and simmer, stirring occasionally,
until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean
cutting board to cool. Add spinach and beans to the pot and bring
to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in
a food processor (a mini processor works well). Process until a
coarse paste forms, adding a little water and scraping down the
sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and
pesto into the pot. Season with pepper. Heat until hot. Garnish
with croutons, if desired.
Servings: 5
Serving Size: about 1 1/2 cups each
Nutrition per Serving:
204 Calories, 8g Fat, 2g Sat, 4g Mono, 29mg Cholesterol, 18g Protein,
16g Carbs, 6g Fiber, 691mg Sodium, 529mg Potassium
Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv).
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat
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