Wednesday, January 6, 2016

Chicken Lentil soup with beets

So the goal for these meals is to be tasty, filling, healthy, and cost effective. So just be aware things will not always be made from scratch and I'll be using some frozen and canned ingredients. Though there are sure to be times that I make things from the ground up. Also you'll find a good number of slow cooker recipes here.

I came up with this one during the holidays when my cupboards and fridge was rather bare. I wanted something warm and hearty and I also had a can of beets. Turned out really well and the chicken was fork tender. The beets work really well as a contrast to the lentils and chicken. Don't be afraid to substitute the beets for some other vegetable.

Chicken Lentil soup with beets. 

  • 1 Can of lentil soup
  • 3 medium boneless skinless chicken breasts
  • 1 can of beets
  • Salt and Pepper
  • Crock pot
  • medium sized pan

  1. Lightly season chicken with salt and pepper and brown on both sides in a pan over medium high heat. This will cut down on cook time and help hold the chicken together in the crock.
  2. Empty soup into crock pot set to high
  3. Add chicken to soup, make sure the soup broth covers the chicken so that the meat and lentils don't burn to the crockpot. 
  4. Let cook for 2-3 hours until chicken is done (165 F) Alternatively set the cooker to low and it can cook for anywhere from 6-8 hours to get done, perfect for setting up before work. 
  5. Spoon soup into a bowl or plate (dealers choice) lay chicken on top and garnish with beets. (If you aren't a beet fan celery works well to give the dish some color
Serves 1.
Makes a great lunch for the next day, easy to put in a tupperware and heat up.

Nutritional Info

Chicken Breast (1 lb piece) 
Cals - 231
Total Fat - 1.9g
  • Saturated .0.5g
  • Polyunsaturated 0.4g
  • Monounsaturated 0.6g
Cholesterol 44mg
Sodium 38mg
Potassium 133mg
Carbs 0g
Protein 16g

Lentil Soup (1 can)
Cals - 160
Total Fat - 2g
  • Saturated 0g
  • Polyunsaturated 1g
  • Monounsaturated 0g
Cholesterol 0g
Sodium 810mg
Potassium 510mg
Carbs 28g
  • Dietary Fiber 5g
  • Sugars 2g
Protein 9g

Beets (about 1 cup)
Cals - 59
Total Fat - 0.2 g
  • Saturated fat 0g
  • Polyunsaturated 0.1g
  • Monounsaturated 0g
Cholesterol 0mg
Sodium 106mg
Potassium 442mg
Carbs 13g
  • Dietary Fiber 3.8g
  • Sugar 9g
Protein 2.2g

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