chicken, quinoa and kale soup

chicken, quinoa and kale soupFrom your Bariatric Nutrition Team

If you love the ease of throwing ingredients into one pot to create a delicious healthy meal, try this one. It won’t disappoint!

Ingredients:

  • 1 ½ lbs. chicken breasts
  • 1 medium white, yellow or Vidalia onion chopped
  • 2 carrots, cut into small coins or large chop (if using carrots with green tops you can chop and reserve along with the celery tops)
  • 3 stalks celery chopped (reserve the celery tops and chop)
  • 4 or 5 cloves garlic, chopped
  • ½ cup quinoa, uncooked
  • 1 tsp. thyme, dried
  • ¼ tsp. herbs de Provence (if you have it, optional)
  • 2 bay leaves
  • 1 large pinch of red pepper flakes (optional)
  • 8 cups chicken broth or stock (low sodium recommended)
  • 1 large bunch of kale (ribs removed) chopped (4-5 cups)
  • Small handful of reserved chopped celery tops (and or carrot tops)
  • Salt and pepper to taste

Directions:

  1. Add all ingredients up to the kale to the slow cooker.
  2. Cover and cook on high for 4 hours or low for 8 hours.
  3. Remove chicken and cut into bite size pieces or shred.
  4. Add chicken back to slow cooker and add the kale. Add the chopped celery and carrots tops if using them.
  5. Cook on high for another 15 minutes or so. Add salt and pepper to taste.
  6. Serve with a squeeze of lemon or lime or a sprinkle of your favorite grated cheese.

 

Nutrition Information (6 servings):  291 Calories; 24g Carbs; 28g Protein, 5g Fiber