Chicken Soup with Delicata Squash and Kale
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Chicken Soup with Delicata Squash and Kale
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This chicken soup with delicata squash and kale is a fabulous way to incorporate nutritious ingredients into your family's diet, but it is also a very economical way to serve a crowd.
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Ingredients
- 2 medium onion diced
- 2 cloves garlic (minced)
- 1 cup carrot diced
- ½ cup celery (diced)
- 1 delicata squash (seeded and chopped – no need to remove skin)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 chicken breast cut in large cubes, boneless skinless
- 2 teaspooons rosemary (fresh (or 1 teaspoon dried))
- 4 cups chicken broth (low sodium)
- 1 ounce diced fire roasted tomatoes canned
- 6 cups kale (chopped)
- basil optional garnish, fresh
- Parmesan Cheese (optional garnish)
Instructions
- Heat a large Dutch oven or soup pot over medium-high and spray with non-stick spray.
- Sauté onions, garlic, carrots, celery, and squash for 5-7 minutes or until tender, stirring frequently. Add a bit of salt and pepper to release juices.
- Stir in diced chicken breasts, rosemary, and remaining salt and pepper. Cook, stirring frequently, until chicken is browned.
- Add chicken broth and fire roasted tomatoes then bring to a boil.
- Stir in chopped kale and simmer on low for 30 minutes. Adjust for seasoning before serving.
- Garnish with fresh chopped basil or parmesan cheese. Tastes even better the next day as leftovers.
Notes
- Excellent source of Vitamin A and C, Good source Calcium and Iron
Nutrition Information
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Calories
204kcal
(10%)
Carbohydrates
24.5g
(8%)
Protein
22.1g
(44%)
Fat
1.5g
(2%)
Saturated Fat
0.1g
(1%)
Cholesterol
38mg
(13%)
Sodium
1296mg
(54%)
Fiber
5.2g
(21%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 204 kcal
% Daily Value*
| Calories | 204kcal | 10% |
| Carbohydrates | 24.5g | 8% |
| Protein | 22.1g | 44% |
| Fat | 1.5g | 2% |
| Saturated Fat | 0.1g | 1% |
| Cholesterol | 38mg | 13% |
| Sodium | 1296mg | 54% |
| Fiber | 5.2g | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
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