Anti-Inflammation Diet For Dummies by Morris

Author:Morris
Language: eng
Format: epub
Publisher: Wiley
Published: 2011-08-04T16:00:00+00:00

Figure 11-1: Chopping kale.

Chicken Soup with Kale

Prep time: 10 min • Cook time: 30 min • Yield: 8 servings

Ingredients

2 tablespoons extra-virgin olive oil

1 onion, diced

2 cloves garlic, minced

1 large leek, washed well and chopped

3 cups organic chicken broth

3 cups water

3 large carrots, peeled and diced

2 stalks celery, diced

1 turnip, peeled and diced

1⁄2 cup Arborio rice

1 pound cooked chicken breast, chopped

1 cup chopped kale

1⁄4 cup chopped fresh parsley

Sea salt to taste

Freshly ground black pepper to taste

Directions

1 Warm the olive oil in a large stock pot over medium-low heat. Sauté the onions, garlic, and leek for 5 minutes. Add the broth and water to the pot, and bring the soup to a boil over high heat.

2 Add the carrots, celery, turnip, rice, and cooked chicken to the soup. Reduce the heat and simmer the soup on high for 25 minutes, or until the carrots are still slightly firm. Add the chopped kale and cook for 5 minutes longer.

3 Add the chopped parsley, and season with salt and black pepper to taste.

Per serving: Calories 235 (From Fat 72); Fat 8g (Saturated 2g); Cholesterol 51mg; Sodium 331mg; Carbohydrate 21g (Dietary Fiber 3g); Protein 19g

Tip: Make chicken soup with leftovers from a chicken dinner.

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