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Skinny Lentil and Tomato Chicken Soup

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Skinny Lentil and Tomato Chicken Soup
  • Prep Time 30 min
  • Total Time 60 min
  • Servings 6
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53% less sodium • 65% more Vitamin C than the original recipe. Chock full of chicken and vitamin-packed veggies, this will be one fat-busting soup you will love to scoop.

Ingredients

1
tablespoon olive oil
1
cup chopped onion
1
cup coarsely chopped carrots
2
cloves garlic, minced
6
cups reduced-sodium chicken broth
2/3
cup dry brown lentils
1
tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
4
cups coarsely chopped fresh kale
1/4
teaspoon black pepper
2
cups cubed cooked chicken breast (10 ounces)
1
can (14.5 oz) no-salt-added diced tomatoes, undrained

Directions

  • 1 In a 4-quart Dutch oven, heat oil over medium heat. Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
  • 2 Add chicken broth, lentils, and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
  • 3 Stir in cooked chicken and undrained tomatoes. Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Stir in fresh basil (if using).
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
0%
(
Saturated Fat
1g
0%
,
Trans Fat
0g
)
Cholesterol
40mg
0%
Sodium
670mg
0%
Total Carbohydrate
26g
0%
(
Dietary Fiber
10g
0%
,
Sugars
7g
)
Protein
26g
Daily Value*:
Vitamin A
210%
210%
Vitamin C
110%
110%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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