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Kale, Lentil & Chicken Soup
Date added: December 6, 2007
- Servings: 6 change
- Calories per serving: 186
- Prep time: 25
- Cook time: 25
Ingredients
- 1 cooking spray, 1/3 sec spray
- 1 cup onion, white, fresh, chpd
- 1 cup carrots, fresh, chpd
- 6 cup broth, chicken, light, fat free, rducd sod, cnd
- 1 tbsp basil fresh 1 tsp. if using dried
- 4 cup cabbage, kale, borecole, fresh, chpd
- 1/4 tsp salt, table
- 1/8 tsp spice, pepper, black, ground
- 8 ounce-weight chicken (about 1 1/2 cups) cooked and cubed
- 1 tomato, medium size seeded and chopped
- 1/2 cup beans, lentils, red, dried
Recipe Method
1. Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots and garlic to saucepan. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
2. Add chicken broth and dried basil (if using) to vegetable mixture. Bring to a boil; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
3. Stir in chicken, tomato, red lentils and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender.
Note: If you wish to substitute brown or yellow lentils for the red lentils, cooking time will need to be increased. Check package directions for cooking times and add lentils in step 2.
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Nutritional Facts
| Per serving | % Daily Value* |
| Calories 186 | 9% |
| Fat 6g | 8% |
| Cholesterol 0mg | 0% |
| Sodium 611mg | 25% |
| Carbohydrates 19g | 9% |
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