Chicken & Kale Soup

재료

1 tablespoon extra-virgin olive oil

1 ½ cups chopped yellow onion

1 tablespoon minced garlic

1 (15 ounce) can no-salt-added great northern beans, rinsed

12 ounces boneless, skinless chicken breast or chicken tenders

2 medium Yukon Gold potatoes, peeled and diced (1/2-inch)

6 cups unsalted chicken broth

3 thyme sprigs

1 teaspoon kosher salt

½ teaspoon ground pepper

3 cups chopped kale or 1 (10 ounce) package frozen chopped kale

2 tablespoons lemon juice

방향

Heat oil in a large, heavy pot over medium heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Add garlic; cook, stirring constantly, until fragrant, about 1 minute. Add beans, chicken, potatoes, broth, thyme, salt and pepper. Bring to a boil over medium-high heat; reduce heat to maintain a simmer. Simmer, covered, until the potatoes are tender and an instant-read thermometer inserted in the thickest portion of the chicken registers 165°F, about 18 minutes.

Transfer the chicken to a plate and, using 2 forks, shred it into bite-size pieces. Stir kale into the soup; cook over medium heat, stirring often, until the kale is wilted and tender, about 2 minutes. Remove from heat; stir in the shredded chicken and lemon juice. Remove the thyme sprigs before serving. Serve hot.

영양 정보

• 칼로리: 271 kcal
• 지방 전체: 5 g
• 포화 지방: 1 g
• 불포화 지방: 0 g
• 콜레스테롤: 48 mg
• 나트륨: 531 mg
• 탄수화물 전체: 30 g
• 식이섬유: 7 g
• 총 당류: 5 g
• 단백질: 26 g