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Chicken Soup with Delicata Squash and Kale

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
52 mins
Servings: 4
Calories: 204 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 medium onions (diced)
  • 2 cloves garlic (minced)
  • 1 cup carrots (diced)
  • ½ cup celery (diced)
  • 1 delicata squash (seeded and chopped – no need to remove skin)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 boneless skinless chicken breasts (cut in large cubes)
  • 2 teaspooons rosemary (fresh (or 1 teaspoon dried))
  • 4 cups chicken broth (low sodium)
  • 1 ounce can fire roasted diced tomatoes
  • 6 cups kale (chopped)
  • fresh basil (optional garnish)
  • Parmesan Cheese (optional garnish)

Instructions

    Cup of Yum
  1. Heat a large Dutch oven or soup pot over medium-high and spray with non-stick spray.
  2. 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.
  3. Stir in diced chicken breasts, rosemary, and remaining salt and pepper. Cook, stirring frequently, until chicken is browned.
  4. Add chicken broth and fire roasted tomatoes then bring to a boil.
  5. Stir in chopped kale and simmer on low for 30 minutes. Adjust for seasoning before serving.
  6. 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

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

% 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.