Chicken Carrot Quinoa Soup

 

By Barbara Day, M.S., R.D., C.N.

Here’s an easy soup to make with your turkey leftovers. It’s high in protein and taste as well. You can use shredded cheese and or sour cream to jazz it up or sprinkle some hot sauce to add a touch of heat.

Nutritional Information Per Serving:  363 calories,  42 grams protein,  9 grams of fat,  28 grams of CHO,  4 grams dietary fiber,  581 mg sodium.

Preparation Time: 10 minutes  Cook Time:  25 minutes

Serves: 4

Ingredients

  • 2 tsp olive or canola oil
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 1 pound raw chicken breast tenders or thighs*
  • 1 cup fresh sliced mushrooms
  • 1 cup chopped celery
  • 2 garlic cloves, minced or ½ tsp minced garlic
  • 4 cups fat free low sodium chicken broth
  • 1 cup water
  • ¾ cup uncooked quinoa
  • 3 sprigs of thyme or 1 tbsp
  • Salt & pepper to taste

Instructions

Heat oil in a pot. Cook onion and carrots until tender about 6 minutes.  Add chicken, mushrooms, celery and garlic to onions and carrots.  Cook for about 5 minutes.  Add chicken broth, water, uncooked quinoa, thyme and salt & pepper to taste. Boil & then reduce heat and simmer about 15 minutes until quinoa is tender.  Top with shredded cheese, sour cream or hot sauce (optional).

*Can use 1 pound of cooked turkey or cooked chicken

Shopping List

  • olive oil
  • 1 medium onion
  • 2 medium carrots
  • 1 pound raw chicken breast tenders or thighs
  • fresh mushrooms
  • celery
  • 2 garlic cloves
  • fat free low sodium chicken broth
  • uncooked quinoa
  • fresh thyme

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

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