Chicken Soup with Greens
|Boneless skinless chicken breast||12 Ounce|
|Dried oregano||1⁄2 Teaspoon, crumbled|
|Crushed red pepper flakes||1⁄4 Teaspoon|
|Olive oil||1 Tablespoon|
|Escarole||1 Bunch (100 gm), torn, rinsed, and dried (Medium Bunch)|
|Garlic clove||4 Large, minced|
|Fat-free chicken broth||2 1⁄2 Cup (40 tbs)|
|Water||2 1⁄2 Cup (40 tbs)|
|Canned chickpeas/Canned kidney beans||19 Ounce, rinsed and drained (1 Can, 14-19 Ounces)|
|Whole wheat couscous||1⁄4 Cup (4 tbs)|
Cut the chicken into 1/2" cubes.
Place in a bowl.
In a cup, combine the oregano, salt, and red-pepper flakes.
Sprinkle 1/2 teaspoon of the herb mixture over the chicken and toss to coat.
Heat 1 1/2 teaspoons of the oil in a Dutch oven over high heat.
Add the chicken and cook, stirring often, for 3 to 4 minutes, or until lightly browned and no longer pink in the center.
Remove the chicken to a clean bowl and cover to keep warm.
Add the remaining 1 1/22 teaspoons oil to the pot.
Add the escarole, garlic, and the remaining herb mixture and toss to mix.
Reduce the heat to medium-high and cook, stirring, for 4 minutes, or until the escarole has wilted and the garlic is fragrant.
Add the broth, water, and beans and bring to a boil.
Reduce the heat to low, cover, and simmer for 10 minutes, or until the flavors have blended.
Stir in the couscous, chicken, and any juices from the bowl.
Cover and let stand for 10 minutes, or until the couscous has softened.
Calories 346 Calories from Fat 59
% Daily Value*
Total Fat 7 g10.3%
Saturated Fat 1 g5%
Trans Fat 0 g
Cholesterol 49.3 mg16.4%
Sodium 1327.4 mg55.3%
Total Carbohydrates 42 g13.9%
Dietary Fiber 8.1 g32.2%
Sugars 0.3 g
Protein 29 g58.4%
Vitamin A 12.9% Vitamin C 15.6%
Calcium 8.6% Iron 17.7%
*Based on a 2000 Calorie diet