Last night I made a delicious chicken and vegetable soup for dinner that is full of protein and low in fat, calories and sugar. I make it on the rare nights that I have to cook as it’s very simple to make.
Chicken and Vegetable Soup
Listed below is how I made the soup last night. However, feel free to use the vegetables and spices that you like and have on hand. I have made this soup a few times and I never measure the ingredients exactly. I’ve noticed that it doesn’t really matter if I use 5 mushrooms or 6. Put in as few or as many as you like!
- 3 boneless, skinless chicken breasts (approx 16 ounces), cut into cubes
- 2 large carrots – chopped
- 2 large celery stalks – chopped
- 1/2 onion – chopped
- 5 mushrooms – sliced
- Seasonings – sea salt, pepper, cumin, chili powder and garlic
- 4 cups chicken stock
- 1 small can stewed tomatoes
- 1 cup green beans – cut into 1 inch strips
- 2 cups fresh spinach
Thaw or defrost your chicken so that you can cut it up into cubes later. The first time I made this, I used 2 chicken breasts and it just wasn’t enough meat!
I then cut up all of my vegetables – carrots, onion, celery, mushroom and green beans. I set aside the 2 cups of fresh spinach to be cooked later.
Then, in a large stock pot, I cooked the carrots, onions, mushrooms and celery over medium heat for 2 minutes to “sweat” them. Next, I added in my chicken and seasonings and cooked for 15 minutes. When I made this soup in the past, I used a separate pan for the chicken as it was easier to make sure that the chicken was cooked thoroughly.
Now, time for the liquid – I poured in the 4 cups of chicken broth and stewed tomatoes. I brought the liquid to a boil and then reduced the heat, covered the pot loosely and simmered for ten minutes.
Then I added in the green beans and cooked for 2 more minutes.
Last, I mixed in the spinach.
The soup is ready to eat! I buttered a piece of Dave’s Killer Bread and made myself a bowl. It was a perfect dinner on a cold winter night.
I entered the ingredients that I used into MyFitnessPal and divided the total recipe by six. Here is what I came up with:
- 112 calories
- 8 grams of carbohydrates
- 3 grams of fat
- 13 grams of protein
- 2 grams of fiber
- 4 grams of sugar
I love that the soup is high in protein but low in calories, carbs, fat and sugar. Plus, it’s very filling and filled with healthy vegetables. I hope you enjoy it!
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Featured Image: Chicken soup with vegetables: © bit24 – Fotolia.com
Images in Recipe Content: Diana Poisson