Foods to Fight Disease
Carolyn Bell, RDN – Registered Dietitian Nutritionist
Eat foods containing plenty of vitamins and minerals, and help defend against flu season and germs. This delicious Chicken Kale Soup recipe is loaded with vitamins and minerals, and is sure to help boost your intake. Just one cup of Kale provides 71% of the DV (Daily Value) of vitamin C for just one day. Kale is high in vitamins K and A, and offers smaller amounts of Vitamin E, calcium, iron and folate. One medium sweet potato contains 45% of the DV of vitamin C and 18% DV of potassium. Sweet potatoes contain smaller amounts of Iron and Vitamin B6.
Chicken Kale Soup
- 1 lb. boneless, skinless chicken breast, chopped into small chunks
- 2 ½ tablespoons olive oil
- 1 medium onion, diced
- 3 cloves of garlic, chopped fine
- 3 stalks of celery, chopped
- 1 lb. of sweet potatoes, peeled and chopped into chunks
- 3 cups of Kale, chopped
- 1 large tomato, diced
- 2 tbsp. apple cider vinegar
- 3 cups low-sodium chicken broth
- 3 cups water
- Salt and pepper
In a soup pot, heat olive oil at medium-high heat, and cook the chicken breast until slightly browned. Remove the chicken from the pot and set aside. Add the onion, garlic and celery to the pot and sauté until tender. Add the apple cider vinegar, kale, tomato, chicken broth and water to the vegetables. Also, add the chicken breast back to the pot, salt and pepper to taste, and then bring to a boil; reduce the heat to simmer 20 minutes. Enjoy this delicious and nutritious soup!
