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Post by Loupy on Jul 13, 2010 19:27:48 GMT -7
Kale, Lentil and Chicken SoupPrep Time: 25 mins Cook Time: 25 mins Total Time: 50 mins Diabetes-Friendly Makes: 6 servings Ingredients: 1 tablespoon oil, olive 1 cup onion 1 cup carrots 2 cloves garlic 6 cups broth, reduced-sodium chicken 1 tablespoon basil, fresh 4 cups kale 1/2 teaspoon salt 1/8 teaspoon pepper, black ground 1 1/2 cups cooked chicken breast 1 medium tomato 1/2 cup lentils, red
Preparation: 1. In a large saucepan, heat oil over medium-low heat. Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
2. Add broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
3. Stir in cooked chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Nutritional Info:Calories: 199, Saturated Fat 1g, Sodium 833mg, Dietary Fiber 5g, Total Fat 5g, Carbs 20g, Sugars 5g, Cholesterol 31mg, Protein 18g Exchanges: Vegetable: 2.5, Starch: 0.5, Lean Meat: 2 Carb Choices: 1
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