Weeknight Soups
Quick Fix: Dinner Tonight & Lunch Tomorrow
The experts over at Eating Well
have put together a collection of soup recipes that are easy to prepare
on hectic weeknights. With their permission we are sharing two recipes
here. Be sure to look at the full selection of yummy warm soup here: 30 Minute Soup Recipes
"Our 30 minute soup recipes are a great way to put a healthy dinner on the table fast. Many of these healthy soup recipes use staples in your pantry. If you have leftovers, freeze them for an easy meal the next time you have a hankering for soup. Try our Ravioli & Vegetable Soup for a comforting meal that won't leave you hungry or our Chicken & White Bean Soup (below) for a hearty soup full of lean protein and fiber!"
Rotisserie
chickens can really relieve the dinner-rush pressure-especially in this
Italian-inspired soup that cries out for a piece of crusty bread and a
glass of red wine.
Makes 6 servings, 1 1/2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients:
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14-ounce) cans reduced-sodium chicken broth
2 cups water
1 (15-ounce) can cannellini beans, rinsed
1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
"Our 30 minute soup recipes are a great way to put a healthy dinner on the table fast. Many of these healthy soup recipes use staples in your pantry. If you have leftovers, freeze them for an easy meal the next time you have a hankering for soup. Try our Ravioli & Vegetable Soup for a comforting meal that won't leave you hungry or our Chicken & White Bean Soup (below) for a hearty soup full of lean protein and fiber!"
Chicken & White Bean Soup
Rotisserie
chickens can really relieve the dinner-rush pressure-especially in this
Italian-inspired soup that cries out for a piece of crusty bread and a
glass of red wine.Makes 6 servings, 1 1/2 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients:
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14-ounce) cans reduced-sodium chicken broth
2 cups water
1 (15-ounce) can cannellini beans, rinsed
1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
Nutrition
Per
serving : 172 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 54 mg Cholesterol;
10 g Carbohydrates; 24 g Protein; 3 g Fiber; 350 mg Sodium; 389 mg
Potassium
Chicken & Spinach Soup with Fresh Pesto
This
fragrant, Italian-flavored soup takes advantage of quick-cooking
ingredients-boneless, skinless chicken breast, bagged baby spinach and
canned beans. It features a simple homemade basil pesto swirled in at
the end to add a fresh herb flavor. If you are very pressed for time,
you can substitute 3 to 4 tablespoons of a store-bought basil pesto.5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients:
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 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 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 (15-ounce) can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
Preparation:
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.
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.
Nutrition:
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium. Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv).
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