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Harvest Lentil Chicken Soup

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yes, it tastes as good as it looks


~ Happy Friday Folks ~

I have said it before and I’ll say it again – I love soup.
It’s a wonderful and healthy way to get all your veggies in and it always makes you feel cozy when eating it!
While in the States, I ran across this beautiful harvest lentil blend in Whole Foods bulk dept.
Aren’t they pretty?  I had to bring some some back with me.
Since I hadn’t made soup in forever and my freezer was EMPTY, I put those pretty, little lentils to work.

WHY LENTILS?

Lentils are the unsung heroes of the nutrition world – they are cheap, high in fiber and protein and low in calories and fat.
BUT THERE’S MORE…
Lentils are now my best friend because they are low on the glycemic index, which is AWESOME for diabetics and everyone in general, this means they are an ideal source of slow-burning energy!

WHAT IS THE GLYCEMIC INDEX?

The glycemic index is a ranking of carb-rich foods on a scale of 0 to 100 according to the way they influence blood glucose levels.  High GI foods have a score of 70 or greater and cause a quick rise in blood glucose.  Low GI foods are ranked 55 or lower due to their slower release of energy.  Lentils have a score between 21-26.

me + lentils = BFF

Harvest Lentil Chicken Soup
Cuisine: soup
 
Ingredients
  • 3 cups chicken broth
  • 4 cups veggie stock
  • 1 onion, diced
  • 6 celery stalks, diced
  • 3 garlic cloves, minced
  • 2 medium zucchini, diced
  • 1 Tbsp olive oil
  • ¼ tsp red pepper flakes
  • 1 Tbsp parsley
  • 1 spring thyme, chopped
  • ¼ cup dry white wine
  • 1 bay leaf
  • 1 cup lentils – mixed variety
  • 1Tbsp onion powder
  • ¼ tsp rosemary
  • ¼ tsp lemon pepper seasoning
  • 1 rotisserie chicken – 2 breasts, diced and 3 chicken bones
  • half lemon, juiced
  • Parmesan cheese to top – optional
Instructions
  1. Instructions
  2. Heat pot to medium high heat with olive oil and garlic.
  3. Add carrot, celery, onion mixture and saute for about 5-6 minutes.
  4. Add zucchini and continue sauteing for another minute.
  5. Add white wine and spices and stir for another minute.
  6. Add stock, chicken bones and lentils and bring to a boil, then lower heat to medium.
  7. After 20 minutes, remove bones and bay leaf and add chicken and squeeze in the lemon and lower to a low heat and let soup sit for another 15 or so minutes.
  8. Check veggie softness and lentils and serve.
  9. I like to top mine with some shaved Parmesan cheese.
 don’t forget to save the wishbone :-)
At this point, taste – taste – taste.
Then, adjust – more salt, pepper, etc..
I usually keep half in the fridge and freeze the rest into individual portions for lunchtime!
I need lots of slow burning energy for my BIG run tomorrow morning.
9 miles
It will be my farthest run since my diagnosis.
fingers crossed all goes well 
Florida is only  40 days away – WHM!

Are you a fan of lentils?

 

p.s. Don’t forget to enter my Bondi Band giveaway!!! click here to enter


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