Tuesday, February 1, 2011

Chicken and Veggie Soup

I have had intentions of blogging for a few days now, but my computer has had other plans for me!  But now I am back in business with a recipe that is totally appropriate for this ridiculously COLD weather...I am NOT a fan!

This chicken and veggie soup is a low carb, low sodium, high nutrient twist on the classic recipe.  I also tried a new ingredient when making this, maybe you all have cooked with shallots before, but I never had.  It has the flavor of onion and garlic combined which is pretty convenient and saves some time.  I probably would have included both ingredients anyways - this is just a way to cut down on the chopping -which is always a plus!

This recipe also calls for whole wheat orzo pasta - which is just a really tiny rice shaped pasta.  You could substitute other small shaped pasta if you have something else on hand.

Here is what you need:
1 tbsp olive oil
12 oz chicken cut into bite sized pieces
1 medium yellow squash, diced
1 medium zucchini, diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning
2 plum tomatoes OR 1 can no salt added crushed tomatoes
2 cups low fat low sodium chicken broth
1/4 cup orzo pasta
2 cups fresh baby spinach

Heat oil in large skillet/saucepan.  Add chicken and saute on medium-high until cooked.  Transfer to a plate.

Add squash, zucchini, shallot and Italian seasoning to pan.  Saute 3-4 minutes until veggies start to soften.  

Add tomatoes, broth and orzo.  Increase heat, bring to a boil continuing to stir occasionally. 

Reduce heat to a summer and cook 8-10 minutes, until pasta is soft.  Finally, add spinach and cooked chicken.  Stir while cooking until spinach is wilted and chicken is heated through.

You could always add more broth if you like it to be "soupier."  I used crushed tomatoes which makes it a little bit thicker; we aren't huge fans of fresh tomatoes so we probably would have eaten around them.  By using the crushed tomatoes we still get the nutrients, but not the texture we don't like!  Either way works though.


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