Greens Cookery April 2016 - Page 26

Chicken & Kale Soup Chicken & Kale Soup Transform your chicken soup with vibrant colors and flavors including carrots, roasted sweet red peppers and kale. Prep Time: 15 minutes Cook Time: 50 minutes Yield: 8 servings Ingredients 1 tablespoon olive oil 4 chicken thighs with skin and bone 1 cup diced onion 1 cup diced carrots 1 cup diced celery 1 tablespoon minced garlic ½ teaspoon kosher salt 1 tablespoon Italian seasoning ¼ cup diced sun dried tomatoes 1 cup diced roasted red peppers diced 1 cup dried lentils 8 cups water 1 teaspoon balsamic vinegar 4 cups finely chopped kale Preparation 1. Heat oil in large stock pot over medium heat. Brown chicken thighs on each side about 5 minutes per side. Remove from pan and set aside. 2. Add onion, carrots, celery, garlic and salt. Cook stirring occasionally for about 5 minutes. 3. Add chicken, Italian seasoning, tomatoes, peppers, lentils, water and vinegar. Bring to a boil. 4. Reduce heat and simmer for about 30 minutes. Remove chicken and let cool. 5. When chicken is cool enough to handle, discard skin and bones. Chop chicken and return to pot. 6. Add kale to the pot and cook for about 5 minutes or until wilted. Cook’s Note: Kale is best added right before serving. If you’re not going to eat the soup all at once, only add enough kale to the portions you plan to eat immediately. The next time you reheat the soup, add fresh kale for the last 5 minutes of stove top heating. You may also freeze this soup, just omit the kale until you are ready to reheat and serve. Nutrition Facts for one serving: 190 calories; 6g total fat, 1g saturated fat; 14g protein; 23g carbohydrates; 6g fiber; 5mg cholesterol; 270mg sodium.