Recipes: Savory Soups & Stews

the recipes

november 2002

Savory Soups & Stews

Country-Style Chicken & Vegetable Soup

(makes 4 servings)

1	medium onion, chopped
1	large clove garlic, minced
1	teaspoon olive oil
1	pound boneless, skinless chicken breasts
1/2	cup dried lentils, rinsed and picked over
2	medium carrots, peeled
4	cups low-fat, low-sodium canned chicken broth
2	cups water
1/2	teaspoon crushed dried oregano
1/4	teaspoon crushed dried thyme
1/2	pound fresh spinach, washed and tough stems removed
1	14 1/2-ounce can plum tomatoes, sliced
	salt (optional)
	pepper

In a large pot, sauté onion and garlic in olive oil over medium heat, stirring occasionally, until onion is limp, about 4 minutes.
Rinse chicken, pat dry, and cut into 1-inch chunks. Stir chicken into the pot and cook, stirring frequently, until chicken is lightly browned, 8 to 10 minutes. Transfer chicken to a bowl.
Rinse lentils and pick over. Drain. Cut carrots diagonally into 1/2-inch-thick slices.
Add the lentils, carrots, broth, water, and herbs, to the pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 30 minutes. Return the chicken to the pot and continue to simmer until chicken is white in center of thickest part (cut to test) and lentils are tender, about 8 to 10 minutes longer.
Add the spinach and the tomatoes with their juice. Continue to cook until the spinach is wilted and the tomatoes heated through, about 5 minutes. Season to taste with salt (if using) and pepper. Ladle into wide soup bowls.

Per serving:	290 calories (10% calories from fat), 38 g protein, 3 g total fat (0.6 g saturated fat), 28 g carbohydrate, 12 g dietary fiber, 66 mg cholesterol, 347 mg sodium, 1,230 mg potassium
Diabetic exchanges:	4 very lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable)

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