Kale, Lentil & Chicken Soup
Nonstick cooking spray
cup chopped onion
cup coarsely chopped carrots
cloves garlic, minced
cups reduced-sodium chicken broth
cups coarsely chopped fresh kale (about 8 ounces)
teaspoon black pepper
cups cubed cooked chicken (about 8 ounces)
medium tomato, seeded and chopped
cup dry red lentils*
- Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots, and garlic to hot saucepan. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
- Add chicken broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
- Stir in chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Makes 6 servings.
From the Test Kitchen
If you wish to substitute brown or yellow lentils for the red lentils, you'll need to increase the cooking time. Check the package directions for cooking times and add the lentils in Step 2.
Nutrition Facts(Kale, Lentil & Chicken Soup)
- Per serving:
- 179 kcal cal.,
- 3 g fat
- (1 g sat. fat,
- 31 mg chol.,
- 736 mg sodium,
- 20 g carb.,
- 5 g fiber,
- 18 g pro.
- Percent Daily Values are based on a 2,000 calorie diet