This family friendly soup is one of the easiest recipes to make for a family dinner. Add a salad and some whole grain cracker and diner is served in less than 30 minutes. Take that pizza delivery guy!
4 cups (1 L) lower sodium chicken stock
1 onion, minced
3 cloves garlic, minced
2 large carrots, scrubber well, diced
14 oz (400 g) skinless boneless chicken breast
1 cup (250 mL) whole wheat rotini
2 cups (500 mL) well packed chopped kale or baby spinach, see step 3
1. Pour the chicken stock into a medium saucepan. Add the garlic, onion and the carrots to the stock. Bring to the boil.
2. Meanwhile chop up the chicken into 1 inch (2.5 cm) pieces. When the stock has come to the boil add the chicken and the rotini.
3. Meanwhile, wash the kale and then remove the leaves from the stalk. The stalk tends to make the kale taste bitter, so don’t use them. Chop the kale up to make 2 cups (500 mL). This will probably take about 4-6 leaves of kale. If using baby spinach rinse.
4. Add the kale or spinach, return to the boil, cover, lower the heat to simmer and cook for 10 min. Serve.
Makes – 6 cups (1.5L)
Serves – 4 – 1 ½ cups (375 mL) per serving
Each 1 ½ cups (375 mL) serving contains.
300 Calories, 3 g Total fat, 1 g Sat Fat, 0 g Trans Fat, 465 mg Sodium, 33 g Carbs, 5 g Fiber, 37 g Protein