Recipe: Mediterranean-Inspired Chicken Soup with Greens/ Receta para sopa de pollo con verduras de hojas verdes

IMG_3483

For this post, something a little different.  A recipe for delicious (and nutritious) chicken soup.

Mediterranean-Inspired Chicken Soup with Greens

Ingredients:
64oz Low sodium chicken broth
One 5oz package of pre-washed greens (baby greens or other types)
2 small shallots (or to taste)
1-2 cloves of garlic (or to taste)
½- 1oz Parmesan, preferably from block of cheese, including the rind
2 cups (dry) Medium whole grain shells
2T. Olive oil
Four chicken thighs without the skin, trimmed

Preparation:
First, assemble all ingredients on the counter.
Slice and chop: Slice the shallots and garlic. Slice the green into slivers. (This makes them the perfect size to later fit gracefully on your spoon.) Trim the fat from the chicken thighs and cut them into ~1.5” by 1.5” chunks.
Cooking: In a three-quart size pan that is already slightly heated, add the 2T. of olive oil. Sauté the slices shallots and garlic in until slightly golden. Then, add the slivered greens. Sautee the greens until they are well cooked, adding more olive oil as needed. Then, add the low sodium broth to the same pan. (This technique is called deglazing and captures the flavor of the cooked green, shallots and garlic. It also saves time and labor to cook all phases in one pan). Bring the broth to a simmer, and then add the cheese, pasta and chicken thighs.  When the pasta is soft and the chicken thighs are cooked, the soup is ready to serve. (If you substitute refined pasta, keep in mind it will cook more quickly than the same shape pasta in whole grain form).
Approximate time for preparation and cooking: 45 minutes
Serves: Four to five
Nutrition Facts for one-fourth of the recipe:
Calories: 505
Total fat: 19g
Saturated fat: 5g
Trans fat: 0g
Total Carbohydrate: 49g
Dietary Fiber: 6g
Sugars: 2g
Protein: 37g

http://www.SpanishSpeakingRD.com/about

Sopa de pollo con verduras de hojas verdes. Inspirada por las cocinas mediterráneas
Ingredientes:
64 onzas caldo de pollo bajo en sodio
Una bolsa de 5 onzas de verduras de hojas verdes prelavados (“baby greens” preferidos)
2 pequeños chalotes
1-2 dientes de ajo
1/2 – 1 onza de queso parmesano
2 tazas de pasta (“médium sized whole grain shells” preferido)
2 Cucharadas de aceite de olivo
Cuatro muslos de pollo sin piel, desgrasados
Primero: Junte todos los ingredientes. Quite la grasa de los muslos y córtalos en pedazos 1.5 pulgadas (~4 centímetros) por 1.5 pulgadas. Corte los chalotes, ajo, y verduras de hojas verdes. Los hojas deben ser un tamaño que su cuchara lleva fácilmente.
Eche el aceite de olivo en una olla de 3 litros que ya es un poco caliente. Eche los chalotes y ajo en la olla y cocínelos hasta que son un poco dorados. Eche las hojas verdes y cocínalos bien. Entonces, pone el caldo. Cuando esta hirviendo a fuego lento, eche el queso, pasta y pollo. Cocínelo hasta que el pasta es suave y el pollo es cocinado. (Si usa pasta refinado, se cocina mas rápido típicamente, que la misma forma de pasta integral). Suficiente de sopa por cuatro o cinco personas.  Se necesita más o menos 45 minutos para cocinar esta sopa.
Datos de nutrición por una porción que es el cuarto de la receta:
Calorías: 505
Grasa total: 19g
Grasa saturada: 5g
Grasas trans: 0g
Carbohidrato total: 49g
Fibra dietética: 6g
Azucares: 2g
Proteína: 37g

http://www.SpanishSpeakingRD.com/about

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 )

Google+ photo

You are commenting using your Google+ 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 )

w

Connecting to %s