Chicken Soup…with Kale!

Written by: Alexis D. Briley, MS, RDN

chickenandKalesouprecipe

There are two versions of this soup recipe. I have tried both and I like the sweet potato version the best, however both recipes are delicious. Feel free to add more kale to your dish if you desire. My child did enjoy this dish and so did the rest of the family. Happy cooking!

Chicken Soup with Kale

Ingredients

2 tablespoon of coconut oil or olive oil

1 medium yellow onion, chopped

4 garlic cloves, minced

3 medium carrots, chopped (about 1 ½ cups)

3 medium celery stalks, chopped (about 1 ½ cups)

6 cups of chicken stock (I use organic chicken stock)

1 to 1 ½ lbs. of boneless, skinless chicken breast (2 cups or more)

3 heaping cups of roughly chopped kale (you may add more if you like)

Sea salt or Himalayan salt and freshly ground pepper to taste

Instructions

  1. Add 1 tablespoon of oil to a large pot over low-medium heat. Add onion, garlic, carrots, and celery and sauté for 10 minutes, until onions are translucent and vegetables are aromatic.
  2. While the vegetables cook, season your chicken breast with salt and pepper on both sides then heat 1 tablespoon of oil in a separate pan and cook your chicken breast for about 4 to 5 minutes on both sides. Then when cool enough, you can dice into bite size square pieces OR use two forks to pull the meat apart so that it appears shredded.
  3. Add chicken stock and meat to vegetable mix, cover and bring to a boil. Lower heat and continue to simmer, cover for an additional 10 minutes.
  4. Add the kale, and simmer for 5 minutes, until kale is bright green and just tender.
  5. Add salt (Sea salt or Himalayan) and black pepper to taste and serve hot.

Chicken Sweet Potato and Kale Soup

chickensweetpotatokalesoup

This hearty soup – loaded with chicken, kale, sweet potatoes and veggies, will warm your bones on this cold winter we are having! And the leftovers are perfect for heating up for lunch the next day and can also be frozen for another night.

I’m not a fan of sweet potatoes unless they are savory, so I loved them in this soup! There’s no grains in here, but a large bowl is very satisfying. The jalapeño adds the perfect flavor, and just a trace of heat. Of course if you like your food spicy, you could add more! This is naturally gluten-free, Paleo, Whole 30 compliant and a great One-Pot meal – enjoy!

Print Recipe

chickensweetpotatokalesoupingredients

4 Smart Points 223 calories Total:65 minutes

This hearty soup – loaded with chicken, kale, sweet potatoes and veggies, will warm your bones on this cold winter we are having! And the leftovers are perfect for heating up for lunch the next day and can also be frozen for another night.

Ingredients:

  • 1 to 1 ½ lbs of boneless, skinless chicken breast
  • ½ tsp to 1 teaspoon seasoning salt (You could just use Himalayan salt or no salt at all, it’s up to you)
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, chopped
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp ground cumin
  • 6 cups reduced sodium chicken stock ( I use organic chicken stock)
  • 1 large sweet potato, peeled and diced 1-inch cubes
  • 3 cups kale, roughly chopped (feel free to add more if you desire)
  • 1 fresh jalapeno, sliced in half lengthwise
  • 1/4 cup fresh cilantro

Directions:

  1. Season the chicken with the seasoning salt and set aside while you prep all your vegetables. Heat a large nonstick pot or Dutch oven over medium-low heat, add the oil and the onions and celery and cook until soft and golden, about 8 to 10 minutes, then add the garlic and dry spices and cook 2 to 3 minutes.  Add the chicken stock, chicken breast, jalapeno and cilantro.
  2. Cover and cook 20 minutes, then add the sweet potato and cook until the sweet potatoes are tender and the chicken is cooked, about 25 to 30 minutes. Add the kale during the last 5 to 10 minutes of cooking.
  3. Remove the chicken, shred or cut up.
  4. Return the chicken to the pot, discard the jalapeno and serve hot. Enjoy!

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s