Recipe For Chicken Tortellini Soup
Chicken Soup Ingredients
12 ounce boneless chicken breast halves
2 cans chicken broth, reduce sodium (14 ½ ounce each)
2 medium carrots, sliced into thin strips (about 1 cup)
3 cups fresh mushrooms, sliced
2 cups fresh spinach or kale, torn
3 cloves garlic, minced
2 teaspoon olive oil, preferably extra virgin
1 teaspoon tarragon, dried, crushed
1¾ cup water
1 refrigerated cheese filled tortellini (9 ounce pack)
- Rinse chicken breast halves under running water. Pat them dry with the help of paper towels. Cut chicken into small pieces, about ¾ inches and leave aside.
- Heat olive oil in a medium size Dutch oven over medium heat. Add minced garlic and sauté for few seconds. Stir in chopped chicken pieces and cook further for 5 to 8 minutes or until the chicken is no longer pink.
- Add reduced sodium chicken broth, water, mushrooms, kale (if you are using kale), carrots and tarragon. Bring mixture to a boil on high heat. After a boil reduce heat and cover. Simmer the mixture on low heat for 2 minutes.
- Add cheese filled tortellini and cook it in the mixture for about 5 to 6 minutes or until tortellini turns tender. Add spinach (if you are not using kale) and cook for a minute more. Serve hot. This recipe makes 6 servings.
- Spinach takes little time to cook than kale, so add it in the end unlike kale to ensure it is not overcooked.
- You may choose the tortellini without the cheese instead of cheese filled. This little change will not only help to decrease the total calories of this recipe but also the total fats.
- This recipe provides about 252 calories, 7 gm total fat, 21 gm of proteins, 3 gm fiber and 26 gm carbohydrates per serving.
- This recipe can be considered a high sodium recipe as it provides about 596 mg sodium per serving. Thus if you are on a low sodium diet and plan to include this soup as your appetizer then make sure to balance the intake of other sodium rich foods accordingly.
- Preferably choose the chicken breast without the skin to keep the fat and cholesterol content of this recipe low. This is because the major part of fat and cholesterol is situated below the skin of the poultry. Also many chicken cuts are loaded with sodium or sodium water or sodium phosphate, so make sure to read the labels before choosing the cuts.