Chicken, Kale and Quinoa Soup

Cooking Light is my favorite magazine and I highly recommend you picking up an issue to see all the tips they offer on calories, food intake and health benefits of all the variety of foods you may have never even tried.   I just started getting into using Quinoa which is a grain that is very high in Iron and I found this recent recipe I discovered by Cooking Light to be kid friendly and has Kale in it, which is not a tasty vegetable at all.  Chicken, Kale and Quinoa Soup perfect for the Fall weather and for the early onset of this cold season.  I loved the tasty addition of the chopped bacon on top to give it a nice salty flavor to the dish.  I  tossed in a handful of sweet peas to this dish and topped this soup off with some Siracha and it was fantastic!

kale soup

Ingredients

  • 4 center-cut bacon slices
  • 1 1/2 cups chopped onion
  • 3/4 cup chopped carrot
  • 1 teaspoon kosher salt, divided
  • 6 garlic cloves, minced
  • Cooking spray
  • 1 pound skinless, boneless chicken thighs, cut into 3/4-inch pieces
  • 1/2 teaspoon freshly ground black pepper, divided
  • 6 cups unsalted chicken stock
  • 2 bay leaves
  • 2/3 cup uncooked quinoa
  • 6 cups chopped kale $
  • 2 teaspoons thyme leaves

Preparation

  1. 1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving drippings. Crumble bacon; set aside.
  2. 2. Increase heat to medium-high. Add onion, carrot, and 1/4 teaspoon salt to drippings in pan; sauté 5 minutes, stirring occasionally. Add garlic; sauté 2 minutes. Remove mixture from pan.
  3. 3. Coat pan with cooking spray. Add chicken to pan; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Sauté 6 minutes or until chicken is browned and done. Stir in onion mixture, chicken stock, bay leaves, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper; bring to a boil.
  4. 4. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. ­Repeat procedure twice. Drain well. Add quinoa to pan; cover and simmer 15 minutes. Add kale and thyme to pan; simmer, uncovered, 5 minutes or until kale is tender. Discard bay leaves. Ladle soup into bowls; sprinkle with bacon.
Note:MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Ann Taylor Pittman, Cooking Light
OCTOBER 2013

Nutritional Information

Amount per serving

  • Calories: 262
  • Fat: 6.2g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1.6g
  • Protein: 26.6g
  • Carbohydrate: 26.3g
  • Fiber: 3.9g
  • Cholesterol: 77mg
  • Iron: 3.2mg
  • Sodium: 650mg
  • Calcium: 147mg
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