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Asian-inspired chicken & vegetable soup

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Heather Bauer, R.D., nu-train

4 cups water
1 3/4 cups low-sodium chicken broth
1 lb skinless boneless chicken breasts
1 medium onion, chopped
2 tablespoons olive oil
1 garlic clove, minced
4 medium carrots, cut diagonally into 1/3-inch-thick slices
1 lb fresh kale, coarsely chopped
1 1/2 tablespoons freshly grated ginger
1/4 teaspoon black pepper, salt to taste
3 tablespoons chopped green onion

Bring water and broth to a simmer in a 2- to 3-quart saucepan. Add chicken and simmer, uncovered, 6 minutes. Remove pan from heat and cover, then let stand until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and cool 10 minutes. Reserve poaching liquid, uncovered.

While chicken is poaching, cook onion in olive oil in a 4-quart heavy pot, covered, over moderate heat, stirring occasionally, until softened but not browned, about 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add carrots, salt, and pepper and cook, covered, stirring occasionally, until softened, 8 to 10 minutes. Add poaching liquid, kale and ginger and simmer, covered, until vegetables are tender, about 10-12 minutes. Remove from heat.

While vegetables are cooking, shred chicken into 1/4-inch-wide strips (about 1 inch long). When vegetables are done simmering, stir chicken into soup along with green onions.

Makes 4 to 6 servings. Recipe adapted from www.epicurious.com.

Nutrient Analysis:
Calories 275; Fat 9.5g (sat 1.7g); Protein 32g; Cholesterol 77mg; Sodium 251mg; Carbohydrate 17g; Fiber 5g

 

Provided by Heather Bauer, a Registered Dietician (RD) specializing in the interrelation between eating habits, metabolism, and lifestyle. Visit nu-train for more tips and tricks and sign up for her monthly newsletter.
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