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Why You'll Love This low calorie chicken and kale soup for clean eating january nights
- Easy to Make: This recipe is a breeze to prepare, with simple ingredients and straightforward instructions.
- Healthy and Nutritious: With lean chicken, kale, and plenty of vegetables, this soup is a nutritional powerhouse that will keep you full and satisfied.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make this recipe your own.
- Low Calorie: With only 250 calories per serving, this soup is perfect for those watching their weight or following a low-calorie diet.
- Comforting and Delicious: This soup is the perfect remedy for a chilly winter night, with a rich, comforting flavor that will leave you feeling cozy and satisfied.
- Make-Ahead Friendly: You can prepare this soup up to 2 days in advance, making it a great option for meal prep or busy weeknights.
- Budget-Friendly: With affordable ingredients and a large yield, this recipe is a cost-effective option for families or individuals on a budget.
- Perfect for Clean Eating: This soup is made with whole, unprocessed ingredients, making it a great option for those following a clean eating diet.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast, kale, carrots, celery, and chicken broth. The chicken breast provides lean protein, while the kale adds a boost of vitamins and antioxidants. The carrots and celery add natural sweetness and crunch, while the chicken broth provides a rich, savory flavor. When selecting these ingredients, look for fresh, organic options whenever possible. You can also substitute the chicken breast with thighs or a combination of both, and use different types of kale or leafy greens if you prefer.
How to Make low calorie chicken and kale soup for clean eating january nights
Chop the carrots, celery, and onion into bite-sized pieces. This will help them cook evenly and quickly.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery, and cook until they're tender and lightly browned, about 8-10 minutes.
Add the chicken breast to the pot, along with 4 cups of chicken broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the chicken is cooked through.
Stir in 2 cups of chopped kale, and cook until it's wilted and tender, about 5-7 minutes.
Season the soup with salt, pepper, and a squeeze of fresh lemon juice. Serve hot, garnished with chopped fresh herbs or a sprinkle of grated Parmesan cheese.
Let the soup cool completely, then refrigerate or freeze for later use. Reheat the soup over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Tips for Perfect Results
For the best flavor and texture, use fresh, organic ingredients whenever possible.
Kale can become bitter and tough if overcooked. Stir it in towards the end of cooking time, and cook until it's just wilted.
A squeeze of fresh lemon juice can brighten the flavors and add a touch of acidity to the soup.
Feel free to add your favorite spices or herbs to customize the flavor of the soup to your taste.
To keep the sodium content low, use low-sodium chicken broth or make your own broth from scratch.
Serve the soup with a side of whole grain bread or a green salad for a filling and satisfying meal.
This soup freezes beautifully, making it a great option for meal prep or future meals.
Feel free to add or substitute ingredients to make the soup your own – it's a versatile recipe that can be adapted to suit your preferences.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Cook the chicken until it's just cooked through, then remove it from the pot to prevent overcooking.
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Not Sautéing the Aromatics:
Fix: Take the time to sauté the onion, carrots, and celery until they're tender and lightly browned – it makes a big difference in the flavor of the soup.
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Using Low-Quality Broth:
Fix: Use high-quality, low-sodium chicken broth or make your own broth from scratch for the best flavor.
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Not Adding Acid:
Fix: Add a squeeze of fresh lemon juice or a splash of vinegar to brighten the flavors and add a touch of acidity to the soup.
Variations & Substitutions
Add diced jalapeños or red pepper flakes to give the soup a spicy kick.
Stir in some heavy cream or half-and-half to add a rich, creamy texture to the soup.
Replace the chicken with tofu or tempeh, and use a vegetable broth instead of chicken broth.
Use gluten-free chicken broth and be mindful of any gluten-containing ingredients, such as wheat-based thickeners.
Reduce the amount of carrots and celery, and add more protein-rich ingredients like chicken or tofu.
Use a high-fat chicken broth and add healthy fats like coconut oil or avocado oil to increase the fat content of the soup.
Storage & Make-Ahead
Let the soup cool completely, then store it in an airtight container at room temperature for up to 2 hours.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat the soup over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Let the soup cool completely, then transfer it to a freezer-safe container or bag. Label and date the container, and store it in the freezer for up to 3 months. To reheat, thaw the soup overnight in the refrigerator, then reheat it over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
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.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, but be mindful of the chicken broth you use. Some store-bought broths may contain gluten, so be sure to choose a gluten-free option or make your own broth from scratch.
Can I use frozen kale?
Yes, you can use frozen kale, but thaw it first and squeeze out as much water as possible before adding it to the soup. Frozen kale can be just as nutritious as fresh kale, but it may have a softer texture.
How do I make this recipe vegan?
To make this recipe vegan, replace the chicken with tofu or tempeh, and use a vegetable broth instead of chicken broth. You can also add other plant-based protein sources like beans or lentils to increase the protein content of the soup.
Can I add other ingredients to customize the recipe?
Yes, feel free to add your favorite spices, herbs, or vegetables to customize the flavor of the soup to your taste. Some options include diced bell peppers, sliced mushrooms, or a sprinkle of grated Parmesan cheese.
Is this recipe low in calories?
Yes, this recipe is relatively low in calories, with approximately 250 calories per serving. However, the calorie count can vary depending on the specific ingredients and portion sizes used.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the chicken and sauté the aromatics in a pan, then transfer everything to the slow cooker and cook on low for 6-8 hours. Add the kale and lemon juice during the last 30 minutes of cooking.
low calorie chicken and kale soup for clean eating january nights
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 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: Chop the onion and garlic. Finely chop 1 medium onion and 3 cloves of garlic. This will help release their flavors and aromas during cooking.
- Step 2: Sauté the onion and garlic. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and cook until it's translucent, about 5 minutes. Then, add the minced garlic and cook for an additional minute, until fragrant.
- Step 3: Add the chicken and cook until browned. Add 1 pound of boneless, skinless chicken breast or thighs to the pot. Cook until the chicken is browned on all sides and cooked through, about 5-7 minutes. Remove the chicken from the pot and set it aside.
- Step 4: Add the chopped kale and cook until wilted. Add 2 cups of chopped kale to the pot, stems removed and discarded, leaves coarsely chopped. Cook until the kale is wilted, about 3-5 minutes.
- Step 5: Add the chicken broth, diced tomatoes, and spices. Add 4 cups of low-sodium chicken broth, 1 can (14.5 oz) of diced tomatoes, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper to the pot. Stir to combine.
- Step 6: Bring the soup to a boil and then simmer. Bring the soup to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the flavors have melded together and the soup has thickened slightly.
- Step 7: Shred the chicken and add it back to the soup. After the soup has simmered, remove the chicken from the pot and shred it into bite-sized pieces. Add the shredded chicken back to the pot and stir to combine.
- Step 8: Serve the soup hot. Serve the soup hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Let the soup cool completely, then refrigerate or freeze it for later use. Reheat the soup over low heat, adding a little water if it's too thick.
- Make ahead: You can make the soup up to a day in advance, then refrigerate or freeze it until you're ready to serve.
- Substitution: If you don't have kale, you can substitute it with spinach or collard greens.
- Pro tip: For a creamier soup, you can add 1/4 cup of heavy cream or half-and-half towards the end of cooking time.
