Heart Healthy Recipe - Chicken Quinoa Soup
Not only is this soup delicious and filling, it also contains heart healthy ingredients like kale, carrots, and quinoa. Quinoa is one of the most protein-rich foods we can eat and helps to prevent heart disease by reducing high blood pressure and cholesterol.
- 1 cup uncooked quinoa
- Olive oil spray
- 1 lb. boneless, skinless chicken breasts, cut into cubes
- 1 small yellow onion, diced
- 1 cup diced carrots
- 4 cups roughly chopped kale
- 32 oz. unsalted chicken stock or broth
- 2 cups water
- 1/2 tsp. sea salt
- 1/2 tsp. freshly ground black pepper
- 1 tbsp. minced fresh parsley
- 1 tbsp. minced fresh thyme
- 1 tbsp. lemon zest
- 1 tbsp. lemon juice
- Cook 1 cup quinoa as directed on the package instructions. Set aside.
- Spritz a large pot with olive oil spray. Heat on medium-high for two minutes. Then add cubed chicken breasts and sauté until cooked, about five minutes.
- Add onions and carrots and sauté for five to eight more minutes, until cooked and softened, stirring frequently.
- Continue stirring and add kale. Sauté for two more minutes or until wilted.
- Add quinoa, chicken stock and water, then season with salt, pepper, fresh herbs, lemon zest and lemon juice.
- Cook until everything is piping hot, about five to 10 more minutes.
Serves five; each serving size is 1 cup. Each serving provides: 260 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 70 mg cholesterol, 400 mg sodium, 26 g carbohydrates, 5 g fiber, 4 g sugar, 28 g protein.
Be sure to check out our other healthy recipes at www.CRH.org/recipe
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