Soup-er Chicken Soup Lunch and Dinners!

Have any leftover chicken sitting around in the refrigerator
or freezer? If it’s cooked chicken or uncooked, you can use it to
make 4 incredible soup recipes and something even better:
each bowl is under 300 calories.

The Four Soups!
a) Chicken Gumbo!
Unable to get to this year’s Mardi Gras? No problem, just bring the
Mardi Gras to your home (kitchen) in the form of gumbo packed with
shrimp and chicken.
Ingredients:
1/2 cup of all-purpose flour
1 container of seafood cooking stock, (Swanson, 32 oz.)
2 Tbs. of canola or vegetable oil
2 ribs of celery, chopped
1 red pepper, chopped
1 onion, chopped
1 tsp. of dried thyme
1 tsp. smoked paprika
1/4 tsp. of cayenne pepper
2 cloves of garlic, minced
1 can of tomatoes, (14 or 16 oz. can)
1 pound of boneless chicken, skinless thighs, cut into 1″ pieces
1 pound of large shrimp, deveined
1 cut of frozen or fresh okra
To make:
In a bowl, whisk flour into stock, until smooth; reserve in large pot, heat
oil over medium heat. Stir in celery, red pepper, onion, thyme, smoked
paprika and cayenne; cook, stirring until softened, 7 to 8 mins. Add garlic;
cook and stir for 1 minute.
Whisk stock again to blend, then stir into celery mixture with tomatoes;
bring to a boil. Reduce heat to medium-low; cook, stirring occasionally,
until vegetables are almost tender, 8 to 10 mins.
Add chicken; cook until no longer pink in the centers, 7 to 8 mins.
Add shrimp and okra; cook until shrimp turns pink and is just cooked
through and mixture is hot, about 4 to 5 mins.
Calories per bowl- 280
More tips: If you buy fresh okra, make sure to clean it first.
Unable to find shrimp stock- buy chicken stock.
Look for our past post about Mardi Gras, the adult beverages of
Mardi Gras.

b) Greek Chicken Soup!
Are you following the Mediterranean diet? Well, if you don’t have a
soup recipe, then download this and keep it in your files.
Ingredients:
1 Tbs. of olive oil
1 onion, chopped, 1 cup
1 tsp. of dried marjoram
1/4 tsp. of salt
1/4 tsp. of pepper
2 small garlic cloves, minced
3 cans of low-sodium chicken broth, 14.5 oz.
1 cup of half and half
1 package of fresh baby spinach, make sure to clean it.
2 cups of shredded cooked chicken, 8 to 10 oz.
1 can of diced potatoes, 14.5 oz. (drained)
or 2 small potatoes, peel and diced
1 Tbs. of grated lemon peel
To make:
In a large pot, heat the oil over medium heat; add onion, marjoram,
salt and pepper. Cook, stirring occasionally, until onion is softened,
about 5 mins. Stir in garlic; cook and stir 1 min. Add broth, bring
to a boil, reduce the heat to medium-low; cook stirring occasionally,
until onion is very tender, about 10 mins.
Stir in half and half and spinach, then stir in chicken and potatoes.
If using fresh potatoes cook until potatoes are softened, using canned,
cook about 3 minutes. Stir in lemon zest and serve.
Calories per bowl- 265

c) Chicken Tortilla Soup!
If you’re craving a Southwestern dish, this is the dish for you, it’s
packed with black beans, corn and rice.
Ingredients:
1 Tbs. of oil (canola and vegetable)
1 onion, chopped
1 tsp. of ground coriander
1 tsp. of ground cumin
1 tsp. of dried oregano
1/4 tsp. of black pepper
1 clove of garlic, finely minced
4 cans of low-sodium chicken broth
1 can of diced tomatoes, diced with green chilies
2 cups of shredded cooked chicken, about 8 to 10 oz.
1 can of black beans, rinsed and drained
1 cup of frozen or canned corn
1 cup of cooked rice
1 Tbs. of lime juice
1 tsp. of lime zest
Corn chips and hot sauce, optional
In a large pot, heat oil over medium heat; add onion, coriander,
cumin, oregano and pepper. Cook, stirring occasionally, until
onion is softened, about 5 mins. Add garlic; cook and stir 1 min.
Add broth and tomatoes; bring to a boil. Reduce to medium-low;
cook until onion is tender, about 10 mins. Stir in beans, corn, rice,
lime juice and zest; cook until heated through, 2 to 3 mins. If
desired, served topped with corn chips and hot sauce on the
side.
Calories per bowl- 220

d) Chicken Tortellini Soup!
Need a meal in 30 minutes? Make this soup which is full of cheesy
tortellini, chunks of chicken and fresh vegetables.
Ingredients:
1 Tbs. of olive oil
2 carrots, cut into 1/8″ thick slices, about 1 cup
1 large leek, white and green parts only, cleaned and coarsely
chopped , 2 cups
1/2 tsp of dried oregano, parsley and thyme
1/4 tsp. of salt
1/4 tsp. of black pepper
3 cans of low-sodium chicken broth
1 pound of boneless, skinless chicken breast halves,
cut into 3/4″ pieces
1 yellow squash, quartered lengthwise, cut crosswise
into 1/2″ thick slices
1 package of refrigerated cheese tortellini, (9 oz.)
4 cups of fresh baby spinach (cleaned and patted dry)
1 Tbs. of white wine vinegar
In a large pot, heat the oil on medium heat. Add carrots, leek,
herbs, salt and pepper. Cook, stirring occasionally, until carrots
start to soften, about 5 mins. Stir in broth; over medium-high
heat, bring mixture to a boil. Reduce heat to medium-low;
cook, stirring occasionally, until vegetables are almost tender,
about 5 to 7 mins.
Add the chicken and squash, cook until chicken pieces are no longer
pink in centers, 3 to 5 mins. Add tortellini and spinach; cook 2 mins.
or until tortellini is tender and spinach is just wilted. Stir in vinegar and
serve.
Calories per bowl- 280
That’s it- 4 recipes for soup that can be served for lunch or dinner.

Sources:
* A Taste of Home Magazine
* Comfort Food Magazine
* Bon Appetit Magazine
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