Chicken and Artichoke Minestrone

Dairy Free
Health score
33%
Chicken and Artichoke Minestrone
45 min.
12
218kcal

Suggestions

Ingredients

  • 15 ounce artichoke hearts drained canned
  • 0.5 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced drained canned
  • quarts chicken broth 
  • cups chicken meat cooked
  • 0.5 cup cooking sherry dry
  • 10 large mushrooms fresh quartered
  • 10 ounce pkt spinach frozen
  • cloves garlic chopped
  • tablespoons olive oil 
  •  onion chopped
  • cup orzo pasta uncooked
  • 0.8 teaspoon pepper flakes red crushed
  • 0.5 teaspoon salt 
  • 11 ounce kernel corn whole undrained canned

Equipment

  • sauce pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Add orzo pasta and cook for 10 minutes or until al dente; drain.
  3. In a large saucepan over medium heat, heat the olive oil and saute the onion and garlic until tender.
  4. Pour in the chicken broth and sherry, and mix in corn with liquid, artichokes, cooked chicken, and mushrooms. Season with salt, pepper, and red pepper. Cook and stir until heated through, about 10 minutes.
  5. Mix the spinach, tomatoes, and cooked orzo into the saucepan. Continue to cook and stir about 10 minutes, until blended and heated through.

Nutrition Facts

Calories218kcal
Protein32.89%
Fat28.35%
Carbs38.76%

Properties

Glycemic Index
18
Glycemic Load
4.92
Inflammation Score
-9
Nutrition Score
18.186087069304%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.04mg
Isorhamnetin
0.46mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
1.88mg

Nutrients percent of daily need

Calories:217.76kcal
10.89%
Fat:6.65g
10.23%
Saturated Fat:1.32g
8.25%
Carbohydrates:20.45g
6.82%
Net Carbohydrates:17.74g
6.45%
Sugar:3.83g
4.25%
Cholesterol:38.15mg
12.72%
Sodium:957.82mg
41.64%
Alcohol:1.03g
100%
Alcohol %:0.35%
100%
Protein:17.36g
34.72%
Vitamin K:91.48µg
87.12%
Vitamin A:2903.95IU
58.08%
Selenium:23.64µg
33.78%
Vitamin B3:5.71mg
28.56%
Manganese:0.5mg
25.05%
Vitamin B2:0.33mg
19.25%
Vitamin B6:0.35mg
17.61%
Phosphorus:175.7mg
17.57%
Folate:56.01µg
14%
Potassium:464.42mg
13.27%
Copper:0.26mg
13.07%
Magnesium:49.65mg
12.41%
Iron:1.99mg
11.05%
Fiber:2.71g
10.86%
Vitamin E:1.58mg
10.53%
Vitamin B1:0.15mg
9.85%
Zinc:1.44mg
9.59%
Vitamin B5:0.95mg
9.5%
Vitamin C:6.29mg
7.62%
Calcium:63.43mg
6.34%
Vitamin B12:0.17µg
2.91%
Source:Allrecipes