Chicken Spinach Soup with Fresh Pesto

• 份量: 5 servings
• 總時間: 30 minutes

食材

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

½ cup carrot or diced red bell pepper

1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters

1 large clove garlic, minced

5 cups reduced-sodium chicken broth

1 ½ teaspoons dried marjoram

6 ounces baby spinach, coarsely chopped

1 15-ounce can cannellini beans or great northern beans, rinsed

¼ cup grated Parmesan cheese

⅓ cup lightly packed fresh basil leaves

Freshly ground pepper to taste

¾ cup plain or herbed multigrain croutons for garnish (optional)

步驟

Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or 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.

With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

To make a pesto, combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.

Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

營養

• 每份大小: 5 servings, about 1 1/2
• 卡路里: 227 kcal
• 總脂肪: 9 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 0 g
• 膽固醇: 29 mg
• 鈉: 211 mg
• 總碳水化合物: 18 g
• 膳食纖維: 6 g
• 總糖: 2 g
• 蛋白質: 19 g