Chicken & Spinach Soup with Fresh Pesto

Chicken & Spinach Soup with Fresh Pesto

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Kelley H
on August 14, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Cut chicken into quarters. Drain and rinse the beans.
Heat half the oil in a large saucepan or Dutch oven over medium-high heat.
Add bell pepper and chicken. Cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes.
Add garlic and cook, stirring, for 1 minute more.
Stir in broth and marjoram. Bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Transfer the chicken pieces to a cutting board to cool.
Add spinach and beans to the pot and bring to a simmer. Cook for 5 minutes, gently stirring, to blend the flavors.
Combine the remaining oil, Parmesan and basil in a food processor or Magic Bullet. Process until a coarse paste forms, scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and basil pesto into the pot and bring to a boil to heat through.
Ladle into serving bowls and serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Thiamin, Niacin, Phosphorous
*Good Source of: Calcium, Zinc, Vitamin C, Vitamin K, Riboflavin
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Nuts, No Peanuts, No Pork, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 8.48

Calories: 296

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	7.6 g	*
Saturated Fat	1.5 g	*
Monosaturated Fat	3.7 g	*
Polyunsaturated Fat	1.1 g	*
Trans Fat	0.03 g	*
Essential Fatty Acids (Omega-3)
ALA	92 mg	*
EPA, DHA	0 mg, 24 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	69.7mg	*
Total Carbohydrate	19 g	*
Sugars	1.2 g	*
Fiber	5.1 g	*
Protein	39.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1522.8 IU	30%
Vitamin C	7 mg	12%
Vitamin D	0 IU	0%
Vitamin E	1 IU	3%
Vitamin B6	0.73 mg	36%
Vitamin B12	0.24 mcg	4%
Vitamin K	13.2 mg	16%
Folate	12.8 mcg	3%
Niacin	16.6 mg	83%
Riboflavin	0.29 mg	17%
Thiamin	0.54 mg	36%
MINERALS
Calcium	121.8 mg	12%
Copper	0.06 mg	3%
Iron	4.3 mg	24%
Magnesium	81.5 mg	20%
Manganese	0.1 mg	5%
Phosphorous	419.3 mg	42%
Potassium	743.4 mg	21%
Selenium	23.9 mcg	34%
Sodium	266.4 mg	11%
Zinc	2.4 mg	16%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	348.1 mcg
Beta-cryptoxanthin	79.2 mcg
Lutein + zeaxanthin	278.6 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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