Smoked Chicken Minestrone

Gluten Free
Health score
43%
Smoked Chicken Minestrone
900 min.
6
630kcal

Suggestions

Ingredients

  • 15 ounce navy beans drained and rinsed canned
  • 14 ounce canned tomatoes with liquid canned
  •  carrots roughly chopped
  • medium carrots diced trimmed peeled
  • stalk celery diced
  •  celery stalks roughly chopped
  • 2.3 pound meat from a rotisserie chicken whole dry for 15 minutes
  • ounces creamer potatoes quartered
  • leaf flat parsley and basil fresh chopped for garnish
  • tablespoon garlic minced
  • cloves garlic 
  • teaspoons sea salt 
  • servings kosher salt and freshly cracked pepper black
  • 12 cups chicken stock see low-sodium
  • tablespoons olive oil 
  • 0.5 large onion sliced
  • 0.5  onion roughly chopped
  • ounce parmesan with rind, cheese shaved, rind reserved
  • ounces savoy cabbage shredded
  • 1.5 cups meat from a rotisserie chicken smoked shredded
  • teaspoon paprika smoked
  • large zucchini diced

Equipment

  • bowl
  • ladle
  • oven
  • wire rack
  • roasting pan
  • kitchen thermometer
  • aluminum foil
  • stove
  • dutch oven
  • tongs

Directions

  1. Place the chicken stock, garlic, celery, carrot, onion and smoked chicken carcass and backbone into a large stockpot or Dutch oven. Simmer gently for 1 hour over a low flame. Strain, transfer to a large container and reserve (cool completely if making ahead of time).
  2. Add the oil to a Dutch oven and bring to medium heat. Sweat the carrots, celery and onions until softened, 3 to 5 minutes.
  3. Add the garlic and sweat until fragrant, 30 seconds.
  4. Add the potatoes, zucchini, cabbage and season with salt and pepper. Sweat the vegetables slowly until all are crisp-tender, about 8 minutes.
  5. Pour in the reserved stock and the tomatoes.
  6. Add the Parmesan rind and simmer 12 to 15 minutes; the vegetables should be tender.
  7. Remove from the heat.
  8. Add the navy beans and shredded chicken and stir to combine. Season with salt and pepper.
  9. Ladle the minestrone into deep bowls and garnish with the shaved parmesan and chopped parsley and basil.
  10. Serve immediately.
  11. Preheat the oven to 350 degrees F.
  12. For the chicken: Using kitchen shears, remove the backbone of the chicken and set aside.
  13. Cut the chicken in half, straight through the breastbone. By separating the chicken into two pieces it will ensure that the chicken gets smoked more thoroughly.
  14. Sprinkle the chicken pieces with salt, pepper, the granulated garlic and smoked paprika.
  15. Place 1 deep aluminum roasting pan over the stove top. Line with aluminum foil.
  16. Add the soaked wood chips to a large piece of foil, and then fold in the sides to make a pouch. Punch holes in the top of the pouch, set it directly over a gas burner and turn on high. Leave for 2 to 3 minutes, watching carefully. Once it begins to smoke, using tongs, transfer the pouch to the bottom of the lined roasting pan. Set a wire rack over the chips in the lined roasting pan and position it so the wood chips are directly over the burner and continue to smoke.
  17. Place the chicken pieces bone-side down on the rack. Cover tightly with aluminum foil to seal in the smoke.
  18. Put the roasting pan into the oven and smoke until the internal temperature reaches 165 degrees F on an instant-read thermometer, 45 to 60 minutes.
  19. Remove and cool. Shred the smoked chicken breast.

Nutrition Facts

Calories630kcal
Protein30.92%
Fat42.22%
Carbs26.86%

Properties

Glycemic Index
80.24
Glycemic Load
7.51
Inflammation Score
-10
Nutrition Score
37.342608648798%

Flavonoids

Apigenin
0.86mg
Luteolin
0.2mg
Isorhamnetin
1.09mg
Kaempferol
0.84mg
Myricetin
0.13mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:629.96kcal
31.5%
Fat:30.23g
46.5%
Saturated Fat:9.28g
58.03%
Carbohydrates:43.28g
14.43%
Net Carbohydrates:34.44g
12.52%
Sugar:8.9g
9.89%
Cholesterol:100.34mg
33.45%
Sodium:1192.35mg
51.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.81g
99.62%
Vitamin A:6445.14IU
128.9%
Vitamin B3:16.59mg
82.94%
Phosphorus:662.55mg
66.26%
Vitamin C:46.36mg
56.19%
Vitamin B6:1.06mg
53.23%
Vitamin K:48.69µg
46.37%
Potassium:1572.93mg
44.94%
Selenium:30.3µg
43.29%
Manganese:0.76mg
37.94%
Calcium:370.24mg
37.02%
Fiber:8.84g
35.34%
Vitamin B2:0.55mg
32.64%
Folate:127.82µg
31.95%
Copper:0.62mg
30.88%
Magnesium:117.68mg
29.42%
Iron:5.21mg
28.92%
Zinc:3.9mg
26.01%
Vitamin B1:0.33mg
21.81%
Vitamin B5:1.86mg
18.59%
Vitamin B12:1.05µg
17.56%
Vitamin E:2.38mg
15.86%
Vitamin D:0.26µg
1.72%