Chicken and Kale Soup with White Beans

Chicken and Kale Soup with White Beans
Chicken and Kale Soup with White Beans
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
Print Save
  • servings:
  • Summary

    This creamy yet low-fat soup gets its color from white beans and milk added to a simple chicken stock. Chunks of chicken breast, parsnips, and potatoes blend with the opaque base, while the deep-green hues of chopped kale and oregano offer bright contrast.

    Ingredients

    • 3 tablespoons unsalted butter
    • 1 tablespoon olive oil
    • 1 large onion, cut into 1/4-inch pieces
    • 1 shallot, finely chopped
    • 1/4 cup all-purpose flour
    • 2 1/2 quarts Basic Chicken Stock for Chicken and Kale Soup
    • 2 medium russet potatoes, peeled and cut into 1/2-inch pieces (about 2 cups)
    • 2 parsnips, cut into 1/2-inch pieces (about 2 cups)
    • 1 large turnip, cut into 1/2-inch pieces (about 2 cups)
    • 1 dried bay leaf
    • 1 whole chicken breast
    • 1 bunch fresh kale, stems discarded, leaves cut into 1-inch pieces
    • 2 teaspoons finely chopped fresh oregano, or 1 teaspoon dried
    • 1 can (15 1/2 ounces) white beans, rinsed and drained
    • 2 cups low-fat (1 percent) milk

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 10
    • Amount Per Serving
    • Calories: 319 % Daily Value *
    • Total Fat: 7 g 11.35%
    • Saturated Fat: 4 g 19.88%
    • Trans Fat: 0 g %
    • Cholesterol: 17 mg 5.72%
    • Sodium: 215 mg 8.95%
    • Calcium: 198 mg 19.78%
    • Potassium: 229 mg 6.54%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 50 g %
    • Dietary Fiber: 2 g 9.9%
    • Sugar: 38 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 5.79%
    • Vitamin C 2.55%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total1 oz-eq

    OTHER RECIPES YOU MAY LIKE