Easy Chicken and Vegetable Soup
Yield: about 2 quarts
Use this recipe as a base, then add your favorite noodles, whole grains, dumplings, tomatoes, spices or other healthy veggies.
- 1 whole chicken, cut into sections Add to list
- 2 bay leaves Add to list
- 2 teaspoons salt Add to list
- Vegetable trim from onions, fennel and carrots Add to list
- 2 tablespoons olive oil Add to list
- 1 large onion, peeled and chopped Add to list
- 3 to 6 garlic cloves, chopped (depending on how much you love garlic!) Add to list
- 1 bulb fennel, chopped Add to list
- 2 carrots, peeled and chopped Add to list
- 1 tablespoon thyme Add to list
- Salt and pepper, to taste Add to list
- 3 cups chopped chard or kale Add to list
- 2 tablespoons chopped fresh oregano Add to list
Place chicken, bay leaves, salt and vegetable trim into a pot and add 6 cups cold water. Bring to a simmer and cook for 1 hour, skimming any foam that rises to the top. Discard bay leaf and vegetable trim. Strain stock and reserve. Skim the fat from the chicken stock.
Remove meat from chicken and cut into large chunks.
Place the pot back on the stove and add oil over medium heat. Cook onions, garlic, fennel, carrots and thyme for about 5 minutes. Pour in reserved stock and season with salt and pepper. Simmer for about 20 minutes or until vegetables are tender. Add chicken, chard or kale, and oregano. Simmer for 10 minutes more. Adjust the seasoning with additional salt and pepper, if needed.
Each serving: 170 cal, 9g fat (1.5g sat), 20mg chol, 1,870mg sodium, 15g carb, 5g fiber, 11g protein
Recipe by, PCC Chef
Source: Demonstrated on KING 5's "New Day Northwest" show, which aired October 13, 2010.