Vegetable Lover’s Chicken Soup - 12g Carbs, 2g Fiber
From Eating Well Magazine
NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium |
Low Sat Fat | Heart Healthy | Diabetes Appropriate |
Healthy Weight
Classic comfort food is yours, in just slightly more than
half an hour. Serve with some crusty whole-grain bread or
Garlic-Tomato Toasts and top with grated Romano or Parmesan cheese.
Makes 2 servings, 2 cups each
ACTIVE TIME: 35 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 Tbsp extra-virgin olive oil
8 oz chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 tsp Italian seasoning blend
1/8 tsp salt
2 plum tomatoes, chopped
1 14-oze can reduced-sodium chicken broth
1/4 cup dry white wine
2 Tbsp orzo or other tiny pasta, such as farfelline
1 1/2 cups packed baby spinach
1. Heat oil in a large saucepan over medium-high heat. Add
chicken and cook, stirring occasionally, until browned,
3 to 4 minutes. Transfer to a plate.
2. Add zucchini, shallot, Italian seasoning and salt and
cook, stirring often, until the vegetables are slightly
softened, 2 to 3 minutes. Add tomatoes, broth, wine and
orzo (or other tiny pasta); increase heat to high and
bring to a boil, stirring occasionally. Reduce heat to
a simmer and cook until the pasta is tender, about
8 minutes, or according to package directions. Stir
in spinach, the cooked chicken and any accumulated
juices from the chicken; cook, stirring, until the
chicken is heated through, about 2 minutes.
Nutrition per Serving:
261 Calories, 8g Fat (1g Sat, 5g Mono), 72mg Cholesterol,
12g Carbs, 31g Protein, 2g Fiber, 355mg Sodium, 483mg Potassium
Nutrition bonus:
Vitamin A (70% daily value), Vitamin C (45% dv), Folate (22% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 1/2 very lean meat, 1/2 fat
MAKE AHEAD TIP: Cover and refrigerate up to 3 days or
freeze up to 3 months.