If you want to enjoy a soup with a healthy protein source and some very flavorful vegetables, this soup – adapted from EatingWell.com, Dec 2006 – is for you! Adding vegetables to soup can help you meet the recommendations of consuming eight or more servings of fruits and vegetables every day, add flavor, add fiber and give variety to most beef and chicken based soups.
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
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.
Per serving : 261 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 72 mg Cholesterol; 12 g Carbohydrates; 31 g Protein; 2 g Fiber; 335 mg Sodium; 483 mg Potassium
Tips & Notes
• Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.