Super Speedy SoupPacked with vegetables and herbs, this chicken-based soup doesn’t need hours of simmering to deliver cold-weather comfort. You’ll use pre-cooked rotisserie chicken and chick peas to add protein, and fresh kale to bulk up on fiber and vitamins. Check your produce section for pre-chopped onion to make it even easier on yourself.
Total fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg
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1 tablespoon olive oil
1 cup chopped onion (freshly chopped or pre-chopped)
½ cup carrot slices (cut on a diagonal to make it showy)
½ teaspoon crushed red pepper flakes
⅜ teaspoon kosher salt
3 garlic cloves, crushed
2 sprigs fresh thyme (or 1 teaspoon dried)
4 cups unsalted chicken stock
1 can (15-ounces) unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale, stems removed (also known as Tuscan or Black Kale)
4 ounces shredded rotisserie chicken thigh meat (stripped of skin and bone)
4 ounces shredded rotisserie chicken breast (stripped of skin and bone)
1 teaspoon lower-sodium soy sauce
1. Heat large saucepan over medium-high heat; add oil and swirl to coat bottom. Add onion, carrot, red pepper flakes, salt, garlic and thyme and cook 3 minutes, stirring occasionally.
2. Add stock and drained chickpeas and bring the mixture to a boil. Add kale and chicken and reduce heat to medium. Cook 5 minutes.
3. Stir in soy sauce before serving. If you expect to have leftovers, leave the thyme sprigs in the soup. If not, remove the stems before serving.
Serves 4, 1½ cups each
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