Healthified Lentil and Tomato Chicken Soup

Healthified Lentil and Tomato Chicken Soup

53% less sodium • 65% more Vitamin C than the original recipe. Chock full of chicken and vitamin-packed veggies, this will be one fat-busting soup you will love to scoop. 6 Servings

Prep Time

30

Minutes

Total Time

1:00

Hr:Mins

Makes

6

Servings

1
tablespoon olive oil
1
cup chopped onion
1
cup coarsely chopped carrots
2
cloves garlic, minced
6
cups reduced-sodium chicken broth
2/3
cup dry brown lentils
1
tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
4
cups coarsely chopped fresh kale
1/4
teaspoon black pepper
2
cups cubed cooked chicken breast (10 ounces)
1
can (14.5 oz) no-salt-added diced tomatoes, undrained
  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
  2. Add chicken broth, lentils, and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
  3. Stir in cooked chicken and undrained tomatoes. Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Stir in fresh basil (if using).
Makes 6 Servings

Nutrition Information:

1 Serving (1 Serving)
  • Calories 240
    • (Calories from Fat 40),
  • Total Fat 4 1/2g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 40mg;
  • Sodium 670mg;
  • Total Carbohydrate 26g
    • (Dietary Fiber 10g,
    • Sugars 7g),
  • Protein 26g;
Percent Daily Value*:
    Exchanges:
    • 1 1/2 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 1 1/2 Vegetable;
    • 2 1/2 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 0 Fat;
    Carbohydrate Choices:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.