Chock Full of Greens Homemade Chicken Soup
Healthy and delicious
I decided to make chicken soup today and threw in some different ingredients than usual and oh my, it is to die for and could not be anymore nutritious. When it comes to making my own soups, I just throw in whatever might be on hand. Today I wanted healthy. The savory aroma about did me in while it was cooking, but I don't want to keep it to myself so I will try to get some general measurements.
The ingredients involve lots of green vegetables, namely kale, brussel sprouts, cabbage, chicory, and broccoli. Right there is enough fiber and vitamins to put hair on your chest and a spring in your step. Let's get to the recipe, and following I will give some nutrition information about some of the ingredients.
Adapt as you prefer
I used some ingredients already prepared simply because I live in a 400 sq. ft. trailer and my kitchen counter is a postage stamp, so chopping up tons of veggies and fresh herbs becomes a messy and cumbersome process. Most people will want to purchase and chop fresh ingredients. My greens were fresh, but they came in a bag mixed from Costco, and the herbs and spices were dried, not fresh. The chicken stock was from Costco. If you prefer to make it from scratch you can do that of course.
This is not an exact, rigid recipe. I just throw stuff in (as many of you probably do) so consider this a rough estimate and of course use herbs and spices of your preference. I will put down what I used and liked. Bon appétit!
- 1 32 Fl. oz box Chicken stock, I used Kirkland organic Chicken stock but you can make your own
- 10 oz water
- 2 handfuls Eat Smart Sweet Kale Vegetable Salad kit, (from Costco) Chop your own veggies if you like.
- 2 organic chicken breasts
- 1 TBSP minced garlic, in the jar or you can use fresh
- Thyme, to your taste
- Basil, to your taste
- Italian seasoning, to your taste
- Rosemary, to your taste
- 1 - 2 pinches Red pepper flakes, (optional)
- 1/2 cup Quinoa, cooked
- Salt and Pepper, to taste
- If you're using pre-made stock, pour it into the pot and add the amount of water you'd like.
- Add garlic, herbs and spices.
- Add two chicken breasts.
- Simmer until the chicken is fully cooked.
- Remove chicken breasts and cut chicken into bite sized pieces and return them back to the pot.
- Turn off heat and add quinoa and greens. Let them sit about 5 to 10 minutes.
- Serve hot. Serve with crusty bread if you'd like.
Chock full of Greens Chicken Soup
Rich nutrients of kale
Kale is incredibly high in fiber and antioxidants, the benefits to our bodies are mind boggling. Recent scientific research indicates that antioxidants are known to be powerful cancer fighters, and kale is one of the most antioxidant rich vegetables there is. A cup of raw, chopped kale provides the following daily value to our bodies:
- Dietary fiber - 5% DV (Daily value)
- Vitamin A - 206% DV
- Vitamin C - 134% DV
- Vitamin K - 684% DV The greatest antioxidant value in Kale. Also found to reduce the likelihood of cancer, and is good for eye and bone health as well. Caution should be taken as too much vitamin K can interfere with blood coagulation. People taking anti coagulants should not eat vitamin K rich foods. Vitamin K also hinders calcium absorption.
- Calcium - 9% DV
- Iron - 6% DV
- Magnesium - 6% DV
- Potassium - 9% DV
- Copper - 10% DV
- Manganese - 26% DV
- Vitamin B-6 - 9% DV Makes antibodies to fight many kinds of diseases. Maintain nerve function, makes hemoglobin, breaks down proteins, keeps blood sugar in normal rages.
* Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
* Source: Nutrient data for this listing was provided by USDA SR-21.
The best way to eat Kale is steamed or raw. Like many vegetables in the cabbage family, too much will cause gastrointestinal distress - bloating and gas. Kale also contains goitrogens, an element that suppresses thyroid function; however, steaming should alleviate most of that problem. It is recommended that kale be enjoyed in moderation.
Brussels sprouts are in the cabbage family; they even look like miniature cabbages. They are a winter crop. Like most green, leafy vegetables, brussels sprouts have a lot of fiber. Like kale, Brussels sprouts has powerful antioxidants nutrients. Following is rundown of its rich vitamin and nutrient content in 1 cup raw:
- Dietary fiber - 13% DV
- Vitamin C - 125% of the DV
- Vitamin A - 13% of the DV.
- Folate (folic acid) - 13% of the DV.
- Vitamin K - 195 % of the DV.
- Vitamin B-6 - 10% DV
- Iron - 7%
- Manganese - 15%
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
* Source: USDA National Nutrient Database for Standard Reference, Release 25
Brussels sprouts are best served raw or steamed.
Like kale, the best way to prepare Brussels sprouts is to eat it raw (such as in salads) or steamed. They, too, contain goitrogens, so moderation is advised if you have thyroid issues.
*See my wonderful recipe below for OMG Brussels Sprouts. It's yummy.
Most people think of coffee when they hear the word Chicory, and often times chicory is added to coffee to enhance richness. Earlier in history (and even still today in certain places), chicory was used in place of coffee when coffee was in short supply or too costly. The root was roasted and ground (brewed) and used as a coffee like beverage. But chicory is used in a wide variety of ways. The leaves are often used in food, such as in this soup recipe, and it is added to salads and other dishes. It is also known as endive and radicchio.
Chicory also has many medicinal purposes. It has laxative properties, particularly gentle enough for children; is good for digestive issues, such as indigestion and constipation; is a good natural sedative; has been used as a topical for certain skin conditions; and is a good anti-inflammatory treatment for gout and arthritis.
Here is a nutritional breakdown of chicory:
Vitamin A - 33% DV.
Vitamin C - 12% DV.
Vitamin K - 103% DV
Folate - 8% DV
Calcium - 3% DV
Potassium - 3% DV
Copper - 4% DV
Manganese 6% DV
Chicory is an herb you want to use moderately as well.
More of my recipe and nutrition hubs
- OMG Roasted Brussels Sprouts with Balsamic Vinegar
If you love brussels sprouts and are looking for a new way to cook them, try this out. OMG, to die for.
- Italian Tomato Herbed Chicken: Oh So Yummy
This recipe will melt in your mouth. A simple green salad and warm bread will compliment this delectable dish. Bon Appetite!
- Slow Cooker Lentil Soup
I made up a lentil soup recently in the slow cooker. Soo good. You can get real creative with ingredients. Here is a basic recipe with suggested optional ingredients.
- The Benefits and Sources of Vitamin D
Vitamin D has good and necessary health benefits. Here you can read about all it's benefits and best sources.
© 2014 Lori Colbo