Weekly Recipe #329: Spring Chicken Soup

By Katrina Flaskerud, Dietetic Intern – University of Minnesota, The Emily Program

Photo credit: Gail/Flickr

Make this soup to enjoy the warmth of a comforting meal, while incorporating fresh, seasonal spring veggies.

Since this soup is made from scratch, you get to control what’s in your soup. Challenge yourself to see how many different colors of vegetables you can get in your soup! Consuming a variety of colors means you are also consuming a variety of important vitamins and minerals. For instance, spinach provides folate, while squash is a source of Vitamin C and asparagus has Vitamin K. And don’t be afraid to change out vegetables based on your preferences! Perhaps, try adding slices of red, yellow and orange pepper for additional color and an additional source of Vitamin A and C.

SPRING CHICKEN SOUP
Adapted from HyVee
(Serves 4)

 INGREDIENTS:

  • ½ cup orzo (dry)
  • 3 ¼ cups chicken broth
  • 1 cup water
  • 1 medium winter squash, cut into small slices
  • 2 cups cooked chicken breast, cut into cubes
  • 2 cups spinach
  • 1 cup asparagus
  • 1 cup bell peppers, sliced (optional)
  • ½ cup green scallions, sliced (optional)

INSTRUCTIONS

  1. Prepare orzo as directed on package. Set aside.
  2. Combine chicken broth and water in medium saucepan. Bring to a boil.
  3. Add squash and let simmer for 3 minutes.
  4. Add chicken, orzo and the rest of the vegetables.
  5. Simmer until soup is heated all the way through (about 2-3 minutes).

TIPS

  • Vegetarian? Use tofu and vegetable broth instead of chicken and chicken broth.
  • Reduce sodium by using a chicken broth labeled low sodium, unsalted or no salt added.
  • Add your favorite herbs and seasonings when adding vegetables to soup for additional flavor (i.e. thyme, parsley or pepper).

NUTRITION INFORMATION

Per Serving: 120 calories, 1.5g fat, 13g total carbohydrates, 1g fiber, 14g protein, 310mg sodium

 


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