Dig into a hearty bowl of Syn Free Tuscan Chicken and White Bean Soup – a delicious, healthy and flavoursome soup that is perfect any time of year.
Ingredients:
1 onion, diced
2 stalks of celery, chopped
250g of carrot, chopped
3 cloves of garlic, crushed
6 cups (1.5 litres) of chicken stock
lemon zest
300g of chicken thigh or breast (uncooked)
2x 440g cans of Great Northern Beans (or other white beans)
4 handfuls of kale (hard stalks removed)
cooking oil spray
salt and black pepper to season
for the tuscan seasoning:
1 tsp of garlic granules
1/2 tsp of onion granules
1/4 tsp of rosemary
1/4 tsp of oregano
1/4 tsp of basil
1/4 tsp of red and green bell pepper flakes (optional)
Instructions:
Spray a large pot over a medium high heat with cooking oil spray
Add the onion, celery and carrot and fry for 5 min
Add the garlic, tuscan seasoning and stir to coat.
Pour in the stock, a little lemon zest and add in the chicken
Bring to a boil and cover and simmer for 20 mins.
Remove chicken and set aside.
Add in white beans and simmer for an additional 10 mins, then using a masher, roughly mash up some of the beans (this thickens the soup slightly.
Shred the chicken and add back into the soup along with a few handfuls of kale and stir until the kale is just wilted down a little.
Season as needed with a little salt and black pepper.
Ladle into bowls and enjoy!!
source:http://www.slimmingeats.com/blog/tuscan-chicken-and-white-bean-soup
