Friday, January 27, 2012

Italian Chicken and Kale Soup

A few days ago, I contracted a bit of a soar throat. Yep. 'Tis the season right?

I chat with my parents and my dad encourages me to purchase some Airborne. I head out to Target and discover a new flavor.. Berry. Sounds delicious!

With the box in my hands and some sugar free lozenges in the other, I'm about to check out when I remember... Wait... I'm pregnant?!?! Can I have this? I look down at my swollen belly, escape into the snack aisle and make a call to the dad-to be.

"Honey, can you do a Google search on pregancy and Airborne?" He doesn't ask questions, just does the search and comes back with.

"Yeah, it's uncertain the effects, but you probably shouldn't take it." We determine that the lozenges are safe; however, and I leave to find a new game plan for conquering this cold.

The game plan turns into soup. Not just any soup. No, it is a spicy, savory, hot, brothy, delicious Italian Chicken Soup packed with healthy Kale.

I don't pretend to be a miracle worker, but after a few bowls of this deliciously brothy soup that has just a hint of heat from the chili peppers floating down my throat, the next morning I woke up almost cured. Yep, after just one day with a soar throat.

And because this Italian Chicken Soup with Kale is crock pot friendly it takes no time to whip together. HOwever, alternately you could make it on the stove top over medium high heat in about an hour and a half. 

I say, whether you're pregnant or not. If you have a few symptoms or you don't allow yourself to be soothed by this amazingly delicious health packed Italian Chicken Soup with Kale! 

It just might cure you of what ails you..  You never know!

Now on with the recipe!

Italian Chicken and Kale Soup

1 Tbsp. Olive Oil
5 Cloves Garlic, Minced
1 Whole Medium Onion, Diced
6 Boneless Chicken Breasts; Diced
2 Cans (14.5 Ounce) Cans Great Northern Beans, Drained And Rinsed
1 tsp. Red Pepper Flakes
1 Can (28 Ounces) Diced Tomatoes
4 Cups Fat Free Low Sodium Chicken Broth
1 Bunch Kale (collard greens will also work as a substitution)
1 Bunch Fresh Oregano (or 2 tsp. dried oregano)
Plenty Of Torn Fresh Basil for garnish
Fresh Parmesan Shavings for garnish (if desired) 

1. Heat olive oil in a large pot over medium high heat. Add onions and garlic and stir to cook for 3 to 4 minutes. 

2. Add the diced chicken breast and continue stirring and cooking for another 5-7 minutes or until the chicken begins to brown. 

3. Stir in red pepper flakes, salt, and black pepper; stir and cook for another 30 seconds.

4. Transfer to a large crock pot set to low. Add the canned tomatoes and chicken broth. Drain and rinse beans, then add to the crock pot. Stir to combine.

4. Rinse the kale and slice into chunks. I used kale from my garden that had already been cleaned, chopped, and frozen and just dropped it in. Stir into the soup. (It'll shrink quite a bit, so don't be afraid when you first add it!) Add a bunch of oregano and stir. 

5. Cook for 2-3 hours or up to 5 hours if you want! Then ladle into individual bowls and top with Parmesan cheese and fresh leaves of basil.

Servings: 8

Nutritional Skinny:

 231 calories / 3.4 g fat / 25 g carbohydrates / 6.7 g fiber / 15.5 g protein

Mental Health Benefit: I want to highlight kale here. It's a little bit crunchier and thicker than spinach, but can be substituted in most recipes where cooked spinach is called for. Kale is high in anti-oxidant qualities and rich in vitamin A providing protection from lung and oral cavity cancers. It also contains high levels of vitamin K which helps aid in neuronal damage thus helping ward of Alzheimer's. It also carries a heavy dose of vitamin C (this the cold sufferers best friend) and vitamin B-6. I'll eat to that! Let's raise a spoon to the delicious and nutritious kale!


Jessica Roth said...

Winner! I'm so making this tonight! Sounds delicous and homey. Thanks for the share!

PS-found it on pinterest :)

Jessica Roth said...

Oh. My. Word. This is delicious! Thanks again!

kaitlyn said...

Cook on high or on low??