Friday, June 10, 2011

Vegetable Lover's Chicken Soup

How about a boost of vegetables with feel good-ness of chicken soup. From Eating Well, here is a recipe for Vegetable Lover's Chicken Soup.

Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.

2 servings, 2 cups each

Active Time: 35 minutes

Total Time: 40 minutes

1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1 1/2 cups packed baby spinach

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.
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.

Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

Per serving: 261 calories; 8 g fat ( 1 g sat , 5 g mono ); 72 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 31 g protein; 2 g fiber; 335 mg sodium; 483 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (45% dv), Folate (22% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 3 1/2 very lean meat, 1/2 fat