Tuscan Chicken-Soup ~ Super Soups
A colorful, hearty soup like this makes use of what's in your fridge and pantry to help you meet your daily quota for heart health.
Consuming at least five servings of fruits and vegetables a day may decrease your chances of having a heart attack or stroke.
Harvard researchers found that people who consumed at least five servings of fruits and vegetables a day were 28 percent less likely to have had a heart attack or stroke than people eating fewer than 1.5 servings a day.
Serves: Prep: 20 min
Cook: 1hr 10 min
Total: 1hr 30 min
2 carrots, chopped (about 1 c.)
1 celery stalk, chopped (about 1/2 c.)
2 Tbs. olive oil
1 med sweet onion, chopped (about 1 c.)
4 lg. cloves garlic, minced
1 lg. bay leaf (or 2 sm.)
8 c. low-sodium chicken broth
3 c. shredded roasted skinless chicken breast (1 lb.)
3 plum tomatoes, diced
1/2 c. grated zucchini (about 1 med.)
1 can (15 oz.) no-salt-added cannellini beans, rinsed and
1 can (14 oz.) artichoke hearts in water, drained, rinsed and roughly chopped
1 Tbs. chopped fresh oregano or 1/2 Tbs. dried
1 Tbs. finely chopped fresh sage or 1/2 Tbs. dried
1 Tbs. fresh thyme or 1/2 Tbs. dried
12 thin slices Parmesan cheese, cut with vegetable peeler (optional)
1. Place carrots and celery in small microwaveable bowl.
Add 1/4 c. water and cover top of bowl loosely with plastic wrap.
Microwave on high 5 minutes or until vegetables are almost tender.
2. Heat oil in stockpot over medium heat.
Add onion and saute 5 to 7 minutes.
Add garlic and saute another 1 to 2 minutes.
Add steamed vegetables and bay leaf.
Saute 4 to 5 minutes longer.
3. Pour in broth.
Add chicken, tomatoes, zucchini, beans and artichoke hearts.
Simmer 30 minutes.
Remove and discard bay leaf.
Add oregano, sage, and thyme and simmer an additional 5 minutes.
Top each bowl with 2 slices of cheese, if desired.
The garlic in this chicken-soup may improve blood flow by widening arteries.
Fat 12.9 g.
Sat. Fat 5.5 g.
Cholesterol 66.6 mg.
Sodium 1194 mg.
Carbs 26.3 g.
Total Sugars 4.9 g.
Dietary Fiber 7 g.
Protein 37.6 g.
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