Loaded Chicken Vegetable Soup - 17.8g Carbs, 8.1g Fiber, 7.9g Sugar
From: www.sustainabledish.com
I usually roast a chicken about once a week and make soup another night of the week. Because it was a cold rainy day, soup was on the menu tonight. My husband and I like it a bit spicier than our kids, and we also eat a few more veggies than they do. I started with a basic chicken soup base and sauteed a few extra spicy veggies for us on the side, then topped it with avocado. The result was a happy family, all of us getting a hearty and satisfying meal.
3 tsp coconut oil
1 onion, diced
3 cloves garlic, minced
2 bay leaves
1 Tbsp dried thyme
6 carrots, peeled and diced
4 stalks celery, diced
1 1/2 quarts low sodium chicken broth
2 cups roasted chicken (meat from one leftover roasted chicken – about 1 – 2 cups, shredded)
4 Tbsp fresh parsley, minced
Sea salt and pepper to taste
2 Tbsp coconut oil
4 cups baby bok choy, diced
Handful cilantro, diced
2 scallions, diced
about 1 Tbsp (more or less depending on your taste) Sriracha Hot Chili Sauce or other hot sauce
1 avocado, diced
In a large pot, heat the coconut oil over medium heat and add the onion, garlic and thyme. Cook for about five minutes, then add the bay leaf, carrots, celery. Cook for another five or so minutes then add the chicken broth and bring to a simmer. Simmer for 15 minutes. Add the chicken and parsley for about five minutes and you're done.
To make the additional veggies, saute the bok choy in the coconut oil in a separate pan until wilted. Add the hot sauce, scallions and cilantro.
Dish out the original soup mix for the kiddos, then in the "big people" bowls, add the chicken soup, top with half of the bok choy mixture. Top with 1/4 to 1/2 avocado.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 714 g
Nutrition per Serving: 414 Calories, 231 Calories from Fat, 25.7g Total Fat, 11.4g Saturated Fat, 0g Trans Fat, 62mg Cholesterol, 370mg Sodium, 17.8g Total Carbs, 8.1g Dietary Fiber, 7.9g Sugars, 26.9gProtein
Vitamin A 380% - Vitamin C 88% - Calcium 15% - Iron 21%
Nutrition Grade: B+
Good points:
High in niacin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in saturated fat
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