Post by Loupy on Jul 13, 2010 19:27:48 GMT -7
Kale, Lentil and Chicken Soup
Prep 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
Prep 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
