Healthy Recipe: Chicken-Escarole Soup

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, shares with us her one of her favorite fall recipes. Learn more about Penn's bariatric surgery program here.

There is truly nothing better than eating a bowl of hot soup on a chilly day. Soup can be incredibly healthy and nutrient dense when prepared the right way. Here is a fool-proof recipe that uses colorful tomatoes, fat-free and low-sodium chicken broth, lean skinless chicken breast, and fiber-dense escarole.

It is hearty, satisfying, and packs 14 grams of protein per serving! There is no need for cream or extra salt because this recipe has a ton of natural flavor without the calories.

Chicken-Escarole Soup

Yield: 4 servings (serving size: 1 cup)
Cook time: 14 Minutes
Prep time: 1 Minute

Ingredients

• 1 (14 1/2-ounce) can Italian-style stewed tomatoes, un-drained and chopped
• 1 (14-ounce) can fat-free, low-sodium chicken broth
• 1 cup chopped cooked chicken breast
• 2 cups coarsely chopped escarole (about 1 small head)
• 2 teaspoons extra-virgin olive oil

Preparation

1. Combine tomatoes and broth in a large saucepan. 
2. Cover and bring to a boil over high heat.
3. Reduce heat to low; simmer 5 minutes. 
4. Add chicken, escarole, and oil; cook 5 minutes.

Nutritional Information
Amount per serving
Calories: 118
Calories from fat: 27%
Fat: 4g
Saturated fat: 0.7g
Monounsaturated fat: 2.1g
Polyunsaturated fat: 0.6g
Protein: 13.5g
Carbohydrate: 7.9g
Fiber: 1.5g
Cholesterol: 30mg
Iron: 1.1mg
Sodium: 535mg
Calcium: 49mg

Cooking Light Fresh Food Fast, Oxmoor House 2009