Kale Sweet Potato Chicken Soup

Sweet Potato Kale Chicken soup

Ingredients:
1 package lean ground chicken
1 carton Campbell’s chicken broth
1 carton of water
3 garlic cloves
1 red onion, chopped
2 large sweet potatoes, chopped/diced
1 cup canned chickpeas, rinsed/drained
1 large carrot, chopped
1/2 small white onion, chopped
2 bay leaves
2 tbsp parmesan cheese
1 tsp basil
1 tsp italian
5 kale leaves, chopped off the stem
1/2 tbsp fresh thyme

Directions:
1. Soften the sweet potatoes in the microwave to save cooking time. (puncture with a fork and microwave for ~2 1/2 minutes…until softened).
2. In a large skillet, saute the onion, sweet potato, and carrot in ~2 tbsp olive oil and 2 crushed garlic cloves for ~10 minutes (until softened).
3. While this is cooking, in a large soup pot – add in the carton of chicken broth, carton of water, and chickpeas and turn onto medium heat.
4. Remove the vegetables from the skillet and add them to the pot after they have cooked for ~10 minutes.
5. Now in the large skillet, add 1-2 tbsp olive oil, 1 crushed garlic clove, and the lean ground chicken. Cook the chicken until browning (no pink throughout) ~15 minutes with regular mixing.
6. Add the chicken to the pot when it is thoroughly cooked.
7. Add the spices, parmesan, and fresh thyme to the pot.
8. Bring the soup mixture to a boil.
9. Once boiled, add the chopped kale leaves and allow to simmer for at least one hour.
10. Add pepper and salt to taste… and enjoy 🙂

xo
B

Chicken Veggie Soup

chickenvegsoup

Ingredients:

1 carton Campbell’s chicken broth

Equal carton of water

6 uncooked chicken thighs (with skin and bones)

1 whole red onion and 1 whole yellow onion, outer skin peeled off

2 leeks, chopped

2 carrots, chopped

2 celery stalks, chopped

Directions:

1. Put all ingredients in a soup pot and bring to a boil.

2. Once boiled, simmer for 1 hour until chicken thighs are fully cooked and white.

3. With a slotted spoon, remove the chicken thighs onto a plate.

4. Remove the skin and the bones from the chicken and set aside the chicken.

5. With an immersion hand blender carefully blend the soup mixture on the stove. (**watch for splattering of hot contents**)

6. Once blended, add the chicken pieces back into the mixture.

7. Optional: add in one more sliced leek, carrot, and celery if you like chunks in your soup.

8. Sprinkle seasonings to taste (salt, pepper, parsley and italian seasoning).

9. Gently cook for another 20 minutes until vegetables are fork tender.

10. YUMMM ENJOY 🙂

Nutz for the Butternut!

Winter squash is now in-season! My ultimate favourite is the Butternut squash.

So what are the nutritional benefits of butternut squash?…

butternutsquash

Butternut squash and many other members of the winter squash family are high in beta-carotene and potassium.

Beta-carotene: is converted to Vitamin A within the body. Vitamin A plays a crucial role in eye sight, immune function, healthy skin, and normal growth and development.

Potassium: Potassium is extremely important to your nervous system. Additionally, it maintains homeostasis of fluids in your blood and tissues, and controls blood pressure.

Preparation Ideas: Make some butternut squash soup for a nutrient punch, chop it up into cubes and boil it/microwave it, or grill with other veggies in a stir fry!

Make sure that when you are purchasing this type of squash its shell does not have green on it. This means it is not ripe yet.

For Additional Information visit: dietitiansofcanada.ca and eatrightontario.ca