Kale and Lentil Soup with Chicken - 11g Carbs, 3.5g Fiber
From: http://dlife.com
Kale and lentils boost this protein-packed, healthy take on chicken soup.
Prep Time: 20
Cook Time: 25
Servings: 12
Level: Easy
1 Tbsp olive oil
1 cup chopped onion
1 cup chopped carrots
2 medium garlic cloves
6 cups low sodium chicken broth
2 cups cold water
1 tsp dried oregano
1/2 cup dried lentils
4 cups chopped kale
1/2 tsp salt
1/8 tsp black pepper
1 1/2 cup diced, cooked chicken breast
1 cup chopped tomato
In large saucepan, heat olive oil over medium-low heat. Add onion, carrots, and garlic.
Cook, covered, for 5-7 minutes or until the vegetables are nearly tender, stirring occasionally.
Add chicken broth, water, dried basil, and lentils to vegetable mixture.
Bring to boil and reduce heat to medium-low. Simmer, covered, for 10 minutes. Stir in kale, salt, and pepper.
Add chicken and tomato.
Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender.
Note: To transform this recipe to vegetarian, replace the chicken stock with low-sodium vegetable broth, omit the chicken, and add 1 1/2 cups of chopped mushrooms.
Servings: 12
Nutrition per Serving: 100 Calories,.5g Saturated Fat, 197mg Sodium, 11g Carbs, 3.5g Fiber, 9g Protein
Posted by: chefgloria1030@yahoo.com
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