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Why You'll Love This high protein chicken and kale soup for cozy january weeknights
- High Protein Content: This soup is packed with protein-rich chicken and kale, making it an excellent option for fitness enthusiasts and health-conscious individuals.
- Easy to Make: This recipe is incredibly simple and requires minimal preparation time, making it perfect for busy weeknights.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make this soup your own.
- Nourishing: This soup is filled with nutritious ingredients that will leave you feeling full and satisfied.
- Comforting: The combination of chicken, kale, and aromatic spices creates a soothing and comforting flavor profile.
- Make-Ahead Friendly: This soup can be prepared in advance and refrigerated or frozen for later use.
- Affordable: This recipe uses affordable ingredients, making it an excellent option for those on a budget.
- Perfect for Meal Prep: This soup is ideal for meal prep, as it can be portioned out and refrigerated or frozen for up to 5 days.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast, kale, onions, garlic, and chicken broth. The chicken breast provides a lean source of protein, while the kale adds a boost of nutrients and fiber. The onions and garlic add a depth of flavor and aroma, while the chicken broth helps to bring all the ingredients together. When selecting these ingredients, be sure to choose fresh and organic options whenever possible. You can also substitute the chicken breast with thighs or a combination of both, and use different types of kale such as curly or lacinato.
How to Make high protein chicken and kale soup for cozy january weeknights
Heat 2 tablespoons of olive oil in a large pot over medium heat until it reaches 350°F.
Add 1 large onion, diced, to the pot and sauté for 5 minutes, or until translucent and slightly caramelized.
Add 3 cloves of garlic, minced, to the pot and sauté for an additional 1-2 minutes, or until fragrant.
Add 1 pound of boneless, skinless chicken breast to the pot and cook until browned on all sides, about 5-7 minutes.
Add 2 cups of chopped kale to the pot and cook until wilted, about 3-5 minutes.
Add 4 cups of chicken broth to the pot and bring to a boil.
Reduce the heat to low and simmer the soup for 10-15 minutes, or until the chicken is cooked through and the kale is tender.
Season the soup with salt, pepper, and any other desired spices or herbs.
Serve the soup hot, garnished with chopped fresh herbs or a sprinkle of grated cheese.
Store any leftover soup in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
Tips for Perfect Results
Using fresh and organic ingredients will result in a more flavorful and nutritious soup.
Overcooking the kale can make it bitter and unappetizing, so be sure to cook it until it's just wilted.
Adding aromatics such as onions, garlic, and ginger can add depth and complexity to the soup.
Using a high-quality chicken broth will result in a more flavorful and nutritious soup.
Don't be afraid to experiment with different spices and herbs to find the combination that works best for you.
Consider adding other ingredients such as rice, quinoa, or beans to make the soup a more filling and satisfying meal.
Freezing the soup is a great way to preserve it for later use, and it can be easily reheated when needed.
Adding a spicy ingredient such as red pepper flakes or diced jalapenos can add a nice kick to the soup.
Common Mistakes to Avoid
-
Overcooking the Chicken:
Fix: Make sure to cook the chicken until it's just cooked through, as overcooking can make it dry and tough.
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Not Using Enough Broth:
Fix: Make sure to use enough broth to cover the ingredients, as this will result in a more flavorful and nutritious soup.
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Not Adding Enough Seasoning:
Fix: Make sure to add enough seasoning to the soup, as this will bring out the flavors of the ingredients.
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Not Cooking the Kale Enough:
Fix: Make sure to cook the kale until it's just wilted, as undercooking can make it tough and unappetizing.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to give the soup a spicy kick.
Add a splash of heavy cream or coconut cream to give the soup a rich and creamy texture.
Replace the chicken with tofu or tempeh and use a vegetable broth instead of chicken broth.
Use gluten-free broth and be sure to check the ingredients of any store-bought broth or spices for gluten.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the soup to prevent bacterial growth.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat the soup to an internal temperature of 165°F (74°C) before serving.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Reheat the soup to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this soup gluten-free?
This recipe is gluten-free, but be sure to check the ingredients of any store-bought broth or spices for gluten. You can also use gluten-free broth to ensure that the soup is safe for those with gluten intolerance or sensitivity.
Can I use frozen kale?
Yes, you can use frozen kale in this recipe. Simply thaw the kale according to the package instructions and squeeze out any excess water before adding it to the soup.
How do I reheat the soup?
To reheat the soup, simply place it in a pot over low heat and stir occasionally until warmed through. You can also reheat the soup in the microwave, but be sure to stir it every 30 seconds to avoid hot spots.
Can I add other ingredients to the soup?
Yes, you can add other ingredients to the soup to suit your tastes. Some ideas include diced vegetables, cooked rice or quinoa, or a splash of cream or coconut cream.
Is this soup suitable for meal prep?
Yes, this soup is perfect for meal prep! Simply portion out the soup into individual containers and refrigerate or freeze for later use. The soup will keep for up to 5 days in the refrigerator and up to 3 months in the freezer.
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker! Simply brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours.
Is this soup suitable for a low-carb diet?
Yes, this soup is relatively low in carbs, making it a good option for those following a low-carb diet. However, be sure to check the ingredients of any store-bought broth or spices for added sugars or carbs.
high protein chicken and kale soup for cozy january weeknights
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 4 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Chop the onion, carrots, and celery. Use a sharp knife to chop the onion, carrots, and celery into bite-sized pieces. This will help them cook more evenly and quickly.
- Step 2: Heat the olive oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery and cook until they are tender, about 5-7 minutes.
- Step 3: Add the garlic and cook for 1 minute. Add the minced garlic to the pot and cook for 1 minute, until fragrant.
- Step 4: Add the chicken and cook until browned. Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes.
- Step 5: Add the chicken broth, diced tomatoes, and thyme. Add the chicken broth, diced tomatoes, and thyme to the pot. Stir to combine and bring to a boil.
- Step 6: Reduce heat and simmer for 20 minutes. Reduce the heat to low and simmer the soup for 20 minutes, or until the chicken is cooked through and the vegetables are tender.
- Step 7: Add the kale and cook until wilted. Add the chopped kale to the pot and cook until wilted, about 5 minutes.
- Step 8: Season with salt and pepper to taste. Season the soup with salt and pepper to taste, then serve hot.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate or freeze for later use.
- Make ahead: Cook the soup up to a day in advance, then reheat when ready to serve.
- Substitution: Swap the kale for spinach or collard greens if preferred.
- Pro tip: Use low-sodium chicken broth to control the salt content of the soup.
