Hearty Italian Chicken and Vegetable Soup

Health score
44%
Hearty Italian Chicken and Vegetable Soup
45 min.
6
321kcal

Suggestions

Ingredients

  • cups baby spinach 
  • cup carrots sliced
  • cup celery sliced
  • 1.5 pounds chicken breasts bone-in skinless
  • cups fennel bulb thinly sliced
  • sprigs flat-leaf parsley whole chopped
  • servings kosher salt 
  • servings juice of lemon 
  • 18 inch lemon zest 
  • cups chicken broth low-sodium
  • tablespoon olive oil extra-virgin
  •  onion chopped
  • inch parmesan rind 
  • tablespoons parmesan grated for passing
  • cups extra-wide pasta whole-wheat noodle style
  • pinch pepper flakes red crushed

Equipment

  • bowl
  • ladle
  • dutch oven
  • cutting board

Directions

  1. Heat the oil in a Dutch oven set over medium heat.
  2. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together.
  3. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes.
  4. Transfer the chicken to a cutting board and set aside until cool enough to handle.
  5. Remove the meat from the bones in large strips, and set aside.
  6. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.

Nutrition Facts

Calories321kcal
Protein42.95%
Fat22.89%
Carbs34.16%

Properties

Glycemic Index
47.31
Glycemic Load
7.77
Inflammation Score
-10
Nutrition Score
30.747826423334%

Flavonoids

Eriodictyol
1.05mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
2.64mg
Luteolin
0.33mg
Isorhamnetin
0.92mg
Kaempferol
1.18mg
Myricetin
0.22mg
Quercetin
4.55mg

Nutrients percent of daily need

Calories:321.3kcal
16.06%
Fat:8.34g
12.84%
Saturated Fat:1.99g
12.44%
Carbohydrates:28.01g
9.34%
Net Carbohydrates:24.07g
8.75%
Sugar:4.88g
5.42%
Cholesterol:74.31mg
24.77%
Sodium:505.54mg
21.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.22g
70.44%
Vitamin K:116.6µg
111.04%
Vitamin A:5226.23IU
104.52%
Vitamin B3:17.16mg
85.78%
Selenium:50.04µg
71.48%
Vitamin B6:1.04mg
52.08%
Phosphorus:424.66mg
42.47%
Vitamin C:29.16mg
35.34%
Potassium:1114.74mg
31.85%
Manganese:0.47mg
23.32%
Vitamin B5:1.96mg
19.61%
Vitamin B2:0.3mg
17.68%
Magnesium:69.71mg
17.43%
Copper:0.32mg
16.12%
Folate:64.35µg
16.09%
Fiber:3.94g
15.76%
Iron:2.28mg
12.65%
Zinc:1.62mg
10.77%
Calcium:102.08mg
10.21%
Vitamin B12:0.58µg
9.66%
Vitamin B1:0.14mg
9.42%
Vitamin E:1.3mg
8.66%