Ingredients:
- nonstick cooking spray
- 1 cup coarsley chopped carrots
- 4 cup coarsley chopped fresh kale (about 8 oz)
Directions:
- Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots, and garlic to hot saucepan. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
- Add chicken broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
- Stir in chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Makes 6 servings.
- From the Test Kitchen•Note *If you wish to substitute brown or yellow lentils for the red lentils, you'll need to increase the cooking time. Check the package directions for cooking times and add the lentils in Step 2.
- Nutrition Facts (Kale, Lentil & Chicken Soup) Servings Per Recipe 6,
- Calories 179,
- Protein (gm) 18,
- Carbohydrate (gm) 20,
- Fat, total (gm) 3,
- Cholesterol (mg) 31,
- Saturated fat (gm) 1,
- Dietary Fiber, total (gm) 5,
- Sodium (mg) 736,
- Vegetables () 2,
- Starch () 1,
- Very Lean Meat () 2,
- Fat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 197.84 Kcal (828 kJ) | ||
| Calories from fat | 69.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.74g | 12% | |
|---|---|---|---|
| Cholesterol | 16.25mg | 5% | |
| Sodium | 855.64mg | 36% | |
| Potassium | 548.97mg | 12% | |
| Total Carbs | 18.11g | 6% | |
| Sugars | 2.01g | 8% | |
| Dietary Fiber | 5.74g | 23% | |
| Protein | 12.78g | 26% | |
| Vitamin C | 5.8mg | 10% | |
| Iron | 1.7mg | 9% | |
| Calcium | 46.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 57.73 Kcal (242 kJ) | ||
| Calories from fat | 20.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.26g | 12% | |
|---|---|---|---|
| Cholesterol | 4.74mg | 5% | |
| Sodium | 249.67mg | 36% | |
| Potassium | 160.19mg | 12% | |
| Total Carbs | 5.28g | 6% | |
| Sugars | 0.59g | 8% | |
| Dietary Fiber | 1.67g | 23% | |
| Protein | 3.73g | 26% | |
| Vitamin C | 1.7mg | 10% | |
| Iron | 0.5mg | 9% | |
| Calcium | 13.5mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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