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Vegetable Lover's Chicken Soup

:  December 2006, EatingWell Serves Two

Your rating: None Average: 3.9 (165 votes)

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.


READER'S COMMENT:
"I love this recipe; though did have to add more broth myself. "
Vegetable Lover's Chicken Soup Recipe

Makes: 2 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

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

Nutrition

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


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Recipe Categories

Style/Theme
Freezing instructions
Make ahead instructions
Cooking for 2
Type of Dish
Main dish, combination meal
Main dish, poultry
Pasta
Soups/stews
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
2
Ethnic/Regional
American
Main Ingredient
Chicken
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
December 2006
EatingWell Serves Two
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