author: gallantdc56
created: 2011-11-12 12:28:28
servings:
notes:
recipe:
Chicken & Spinach Soup with Fresh Pesto 5 servings, about 1 1/2 cups each Ingredients 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided 1/2 cup carrot or diced red bell pepper 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters 1 large clove garlic, minced 5 cups reduced-sodium chicken broth 1 1/2 teaspoons dried marjoram 6 ounces baby spinach, coarsely chopped 1 15-ounce can cannellini beans or great northern beans, rinsed 1/4 cup grated Parmesan cheese 1/3 cup lightly packed fresh basil leaves Freshly ground pepper to taste 3/4 cup plain or herbed multigrain croutons for garnish (optional) 1.Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes. 2.With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors. 3.Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary. 4.Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired. NutritionPer serving: 204 calories; 8 g fat ( 2 g sat , 4 g mono ); 29 mg cholesterol; 16 g carbohydrates; 18 g protein; 6 g fiber; 691 mg sodium; 529 mg potassium. Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv). Carbohydrate Servings: 1/2 Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat