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Why You'll Love This low calorie chicken and kale soup for new years clean eating
- High in Protein: This soup is packed with lean protein from the chicken, making it an excellent option for those looking to boost their protein intake.
- Low in Calories: With only 250 calories per serving, this soup is a guilt-free addition to your meal plan.
- Packed with Vitamins and Minerals: Kale is a superfood rich in vitamins A, C, and K, as well as minerals like calcium and iron.
- Easy to Make: This recipe requires minimal ingredients and can be prepared in under 30 minutes.
- Customizable: Feel free to add your favorite spices or herbs to give the soup a personal touch.
- Perfect for Meal Prep: This soup can be made in advance and refrigerated or frozen for later use.
- Affordable: The ingredients used in this recipe are budget-friendly and easily accessible.
- Delicious: The combination of chicken, kale, and aromatic spices creates a flavorful and satisfying soup.
Ingredient Breakdown
The key ingredients in this recipe are boneless, skinless chicken breast, curly kale, garlic, onion, chicken broth, and diced tomatoes. The chicken provides lean protein, while the kale adds a boost of vitamins and minerals. The garlic and onion add depth of flavor, while the chicken broth and diced tomatoes create a rich and savory base for the soup. When selecting these ingredients, choose fresh and organic options whenever possible. For the chicken, opt for hormone-free and grass-fed if available. For the kale, choose curly or lacinato varieties for the best flavor and texture.
How to Make low calorie chicken and kale soup for new years clean eating
Heat 1 tablespoon of olive oil in a large pot over medium heat.
Add 1 small onion, diced, and 3 cloves of garlic, minced, to the pot. Cook until the onion is translucent, about 5 minutes.
Add 1 pound of boneless, skinless chicken breast to the pot. Cook until the chicken is browned on all sides, about 5-7 minutes.
Add 2 cups of curly kale, chopped, and 4 cups of chicken broth to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes.
Add 1 can of diced tomatoes to the pot. Stir to combine and cook for an additional 5 minutes.
Season the soup with salt and pepper to taste. Serve hot, garnished with chopped fresh herbs if desired.
Tips for Perfect Results
For the best flavor and nutrition, use fresh and organic ingredients whenever possible.
Add the kale to the pot in the last 10-15 minutes of cooking to preserve its nutrients and texture.
Taste and adjust the seasoning as needed to ensure the soup is flavorful and balanced.
Feel free to add your favorite spices or herbs to give the soup a personal touch.
Serve the soup with a side of whole grain bread or a green salad for a satisfying and filling meal.
Common Mistakes to Avoid
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Overcooking the Chicken: What goes wrong: Overcooking the chicken can make it dry and tough.
Fix: Cook the chicken until it reaches an internal temperature of 165°F (74°C), then remove it from the pot to prevent overcooking.
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Not Using Enough Broth: What goes wrong: Using too little broth can result in a thick and starchy soup.
Fix: Use at least 4 cups of broth to ensure the soup is flavorful and has a good consistency.
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Not Seasoning Enough: What goes wrong: Underseasoning the soup can make it bland and unappetizing.
Fix: Taste and adjust the seasoning as needed to ensure the soup is flavorful and balanced.
Variations & Substitutions
Add diced jalapeños or red pepper flakes to give the soup a spicy kick.
Replace the chicken with tofu or tempeh and use a vegetable broth instead of chicken broth.
Use gluten-free broth and be mindful of any gluten-containing ingredients in the spices or seasonings.
Use low-sodium broth and be mindful of the amount of salt added to the soup.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 3-5 days. Reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3-4 months. Thaw it overnight in the refrigerator and reheat it to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze the soup?
Yes! The soup can be frozen for up to 3-4 months. Thaw it overnight in the refrigerator and reheat it to an internal temperature of 165°F (74°C) before serving.
Is this soup gluten-free?
Yes! This soup is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be mindful of any gluten-containing ingredients in the spices or seasonings.
Can I use other types of kale?
Yes! While curly kale is the preferred variety for this recipe, you can also use lacinato or Russian kale. Just be sure to adjust the cooking time based on the type of kale you use.
Is this soup suitable for a low-sodium diet?
Yes! This soup is relatively low in sodium, making it a great option for those on a low-sodium diet. Just be mindful of the amount of salt added to the soup and use low-sodium broth if possible.
Can I add other ingredients to the soup?
Yes! Feel free to add your favorite ingredients to the soup, such as diced bell peppers, sliced mushrooms, or cooked quinoa. Just be sure to adjust the cooking time and seasoning accordingly.
low calorie chicken and kale soup for new years clean eating
Ingredients
- 1 pound boneless, skinless chicken breast
- 2 cups chopped kale, stems removed
- 2 medium carrots, peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Chop the kale, carrots, and onion. Mince the garlic. Cut the chicken into bite-sized pieces.
- Step 2: Heat the oil in a pot. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
- Step 3: Add the garlic and chicken. Add the minced garlic and cook for 1 minute, until fragrant. Add the chicken and cook until browned, about 5-7 minutes.
- Step 4: Add the vegetables and broth. Add the chopped carrots, kale, chicken broth, diced tomatoes, thyme, salt, and pepper. Stir to combine.
- Step 5: Bring to a boil and simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
- Step 6: Serve and enjoy. Serve hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the ingredients and cook the chicken and vegetables ahead of time. Store in separate containers and assemble the soup just before serving.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use low-sodium chicken broth to reduce the overall sodium content of the soup.
