Detox Soup

• 分量: 6 servings
• 調理時間: 14 minutes
• 総時間: 50 minutes

材料

2 tbsp Olive oil

1 medium Onion ((diced))

3 cloves Garlic ((minced))

1 tsp Fresh ginger ((minced))

1/2 cup Bell peppers ((diced))

1 tsp Italian seasoning ((optional))

1/4 tsp Red pepper flakes ((optional))

1 tsp Sea salt

1/2 tsp Black pepper

1 lb Boneless skinless chicken breasts

6 cups Chicken broth, reduced sodium

1 cup Broccoli ((cut into florets))

1 cup Cauliflower ((cut into florets))

2 tbsp Lemon juice

手順

Heat the olive oil in a Dutch oven over medium-high heat.

Add the onion, garlic, and ginger Saute for 3-4 minutes, until the garlic is fragrant and the onions are translucent.

Add the bell peppers, Italian seasoning, red pepper flakes, sea salt, and black pepper. Cook for 3 more minutes.

Add the chicken breasts and chicken broth. Simmer for 20 minutes.

Remove the chicken breasts from the pot and shred using two forks. Add the shredded chicken back to the pot.

Add the broccoli and cauliflower florets. Simmer for 10 more minutes, until the cauliflower and broccoli are tender.

Remove from heat. Stir in the lemon juice.

メモ

Veggie Variations

It’s easy to customize this chicken detox soup recipe to your liking with your favorite vegetables. Here are some other ideas for what you can include in this dish…

Hard Vegetables:

These harder veggies are best to saute, so add them at step 2 with the onions or step 3 with the bell peppers:

Cabbage – Detox cabbage soup is a popular soup addition. Shred the cabbage (or just use a bag of coleslaw mix to save time) before sauteing with the peppers.

Carrots – Note that carrots are not low carb on their own, but I’m fine including them in small amounts in healthy soup recipes. You can dice them finely to cook more quickly, or simply slice into rounds.

Celery – Thinly slice or dice one stalk celery (or a few), and saute with carrots and onions.

Mushrooms – Slice thinly and brown them with the onions.

Soft Vegetables:

These softer vegetables cook quickly, so we add them toward the end (at step 6) so that they don’t get mushy:

Green Beans – Fresh or frozen.

Zucchini – Slice them into half moons or cut into cubes.

Greens – Add kale or spinach just in the last couple of minutes of cooking.

栄養

• カロリー: 166 kcal
• 脂肪総量: 7.2 g
• 飽和脂肪: 1.1 g
• 不飽和脂肪: 4.8 g
• トランス脂肪: 0.1 g
• コレステロール: 53.1 mg
• ナトリウム: 1353.8 mg
• 炭水化物総量: 6.7 g
• 食物繊維: 1.6 g
• 糖質総量: 3.3 g
• タンパク質: 18.9 g