Hearty Italian Chicken and Vegetable Soup

You can never have too many Mediterranean recipes, so give Hearty Italian Chicken and Vegetable Soup a try. This main course has 333 calories, 36g of protein, and 9g of fat per serving. This recipe serves 6 and costs $3.34 per serving. This recipe from Foodnetwork has 20 fans. Head to the store and pick up onion, red pepper flakes, celery, and a few other things to make it today. Autumn will be even more special with this recipe. From preparation to the plate, this recipe takes approximately 45 minutes. With a spoonacular score of 92%, this dish is great. Similar recipes are Hearty Italian Turkey Sausage Meatball and Vegetable Soup, Hearty Chicken Vegetable Soup, and Hearty Chicken Vegetable Soup.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 25 minutes

 

Ingredients:

3 cups baby spinach

2 carrots, sliced (1 cup)

2 stalks celery, sliced (1 cup)

1 1/2 pounds bone-in chicken breasts, skinless

1 small head fennel, thinly sliced (2 cups), fennel tops reserved

6 whole sprigs, plus 1 tablespoon chopped flat-leaf parsley

Kosher salt

Lemon juice

6 (3-inch) strips lemon zest, cut from 1 lemon

8 cups low-sodium chicken broth

1 tablespoon extra-virgin olive oil

1 onion, chopped

A 2-3 inch piece Parmesan rind, optional

2 tablespoons grated Parmesan, plus extra for passing

2 cups, whole-wheat extra-wide noodle style pasta, 2 3/4 ounces (recommended: Ronzoni Healthy Harvest) **recommend just using 2 3/4 -ounce weight

Pinch crushed red pepper flakes

Equipment:

dutch oven

cutting board

bowl

ladle

Cooking instruction summary:

1. Heat the oil in a Dutch oven set over medium heat. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes. Transfer the chicken to a cutting board and set aside until cool enough to handle. Remove the meat from the bones in large strips, and set aside. 2. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.

 

Step by step:


1. Heat the oil in a Dutch oven set over medium heat.

2. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together.

3. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes.

4. Transfer the chicken to a cutting board and set aside until cool enough to handle.

5. Remove the meat from the bones in large strips, and set aside.

6. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.


Nutrition Information:

Quickview
332k Calories
36g Protein
9g Total Fat
28g Carbs
44% Health Score
Limit These
Calories
332k
17%

Fat
9g
14%

  Saturated Fat
2g
15%

Carbohydrates
28g
9%

  Sugar
3g
4%

Cholesterol
76mg
25%

Sodium
559mg
24%

Get Enough Of These
Protein
36g
73%

Vitamin A
5253IU
105%

Vitamin K
98µg
94%

Vitamin B3
17mg
86%

Selenium
50µg
72%

Vitamin B6
1mg
52%

Phosphorus
447mg
45%

Vitamin C
29mg
35%

Potassium
1115mg
32%

Manganese
0.47mg
23%

Vitamin B5
1mg
20%

Vitamin B2
0.31mg
18%

Magnesium
71mg
18%

Copper
0.32mg
16%

Folate
64µg
16%

Fiber
3g
16%

Calcium
142mg
14%

Iron
2mg
13%

Zinc
1mg
11%

Vitamin B12
0.6µg
10%

Vitamin B1
0.14mg
9%

Vitamin E
1mg
8%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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