Immunity Soup - 22g Carbs, 6g Fiber, 5g Sugars
From: www.cookinglight.com
This easy soup is full of immunity-boosting foods: vitamin C–rich kale, vitamin D–enhanced mushrooms, zinc-containing chicken and chickpeas, and antioxidant-packed garlic. Plus, the hot, steamy broth and a hint of pepper heat get your nose running.
This easy soup is full of immunity-boosting foods: vitamin C–rich kale, vitamin D–enhanced mushrooms, zinc-containing chicken and chickpeas, and antioxidant-packed garlic. Plus, the hot, steamy broth and a hint of pepper heat get your nose running—great for flushing out sinuses and potentially staving off an infection. It's a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time. You may be wary of the large amount of garlic, but keep in mind that it mellows considerably after being cooked. Though we love using bone-in chicken breasts here, you can also swap in 3 cups shredded rotisserie chicken breast in a pinch (be aware that it will add more sodium).
Active Time: 30 Min
Total Time: 1 Hour
Servings: 8
Serving size: 1 1/2 cups
2 Tbsp olive oil
1 1/2 cups chopped onion
3 celery stalks, thinly sliced
2 large carrots, thinly sliced
1 lb presliced vitamin D-enhanced mushrooms (such as Monterey Mushrooms)
10 medium garlic cloves, minced
8 cups unsalted chicken stock (such as Swanson)
4 thyme sprigs
2 bay leaves
1 (15 oz can) unsalted chickpeas, drained
2 lb skinless, bone-in chicken breasts
1 1/2 tsps kosher salt
1/2 tsp crushed red pepper
12 oz curly kale, stems removed, leaves torn
Heat oil in a large Dutch oven over medium. Add onion, celery, and carrots; cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring often, 3 minutes. Stir in stock, thyme, bay leaves, and chickpeas; bring to a simmer. Add chicken, salt, and red pepper; cover and simmer until chicken is done, about 25 minutes.
Remove chicken from Dutch oven; cool slightly. Shred meat with 2 forks; discard bones. Stir chicken and kale into soup; cover and simmer until kale is just tender, about 5 minutes. Discard thyme sprigs and bay leaves.
Servings: 8
Serving size: 1 1/2 cups
Nutrition per Serving: 253 Calories, 6.5g Fat, 1g Sat fat, 3g Mono fat, 0.9g Poly fat, 54mg Cholesterol, 2mg Iron, 581mg Sodium, 116mg Calcium, 22g Carbs, 6g Fiber, 5g Sugars, 0g Est. added sugars, 28g Protein
Posted by: chefgloria1030@yahoo.com
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