Ease into fall with this healthy, but richly flavored Chicken, Artichoke & Spinach Soup. Thanks to the American Diabetes Association for sponsoring this post and helping me to share this recipe with you.
“Is this healthy, Mum?” That’s the question that my boys started to ask me over the past couple of months. And, surprisingly, the answer they are hoping for is, “Yes.” That makes me break into a happy dance (“Ugh, Mum. Stop. That’s embarrassing!”) Perhaps it is because they see my husband and I eating well and running hard. Perhaps it is because they both want to get an edge in their chosen sports, soccer and Kung-fu.
While these are both good reasons, I find myself hoping for something different. I am hoping that they want to eat healthfully simply because it makes them feel good…full of energy and inspired to move their bodies.
Of course, eating “healthy” meals means different things to different people. While my husband and I are aware of calories, saturated fat content, and sugar, fiber and protein grams, we try to focus on the importance of “minimally processed foods” with our kids.
For those who deal with diabetes on a daily basis, “minimally processed” is key to maintaining recommended blood sugar levels. They have to consider carbohydrate levels with every meal. I have watched several good friends and loved ones living with diabetes. It’s not easy, and it can be all-consuming.
When I found out that Kitchen PLAY was looking for bloggers to be a part of the American Diabetes Association (ADA) 30 Days of Family Health, I was excited to cook some recipes from some of the ADA’s recommended cookbooks.
The first book in this series is The Smart Shopper Diabetes Cookbook by Robyn Webb, MS. I was in the mood for soup, so immediately zeroed in on the Chicken, Artichoke & Spinach Soup. That being said, I had a tough time choosing between that recipe and some of the others, such as Aromatic Indian Style Pea Soup, Chicken Thighs in Apricot Port Mustard Glaze and Pesto Couscous and Chickpeas.
All of these recipes use REAL ingredients, those that are minimally processed. I think my boys will approve.
Head over to Kitchen PLAY to check out some other fantastic recipe posts from this cookbook.
If you would like to purchase this book for your cookbook library, you can use the discount code: KITCHEN2013 (which will offer 25% off all books in the ADA online store. It is valid through October 4, 2013.)
Heat the oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 6–7 minutes.
Add in chicken, oregano, basil, crushed red pepper, salt, and ground black pepper and sauté for about 5 minutes.
Add in the broth, corn, artichoke hearts, and tomatoes and bring to a boil. Lower the heat, simmer, uncovered, for 20 minutes.
Break up the frozen spinach into small pieces and add to the soup. Simmer 5 minutes until heated through.
Add in the lemon juice and remove from the heat. Serve.
From The Smart Shopper Diabetes Cookbook www.cookincanuck.com
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 3/4 pound fresh or frozen chicken breasts, thawed and patted dry, cut into 1/2-inch cubes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon Kosher salt
- 1/4 teaspoon freshly ground black pepper
- 5 cups low-fat, reduced-sodium chicken broth
- 8 ounces frozen yellow corn
- 8 ounces frozen artichoke hearts, thawed and coarsely chopped
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 (10-ounce) frozen chopped spinach, package slightly thawed
- 1 tablespoon fresh lemon juice
- Heat the oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 6–7 minutes. Add in chicken, oregano, basil, crushed red pepper, salt, and ground black pepper and sauté for about 5 minutes.
- Add in the broth, corn, artichoke hearts, and tomatoes and bring to a boil. Lower the heat, simmer, uncovered, for 20 minutes.
- Break up the frozen spinach into small pieces and add to the soup. Simmer 5 minutes until heated through. Add in the lemon juice and remove from the heat.
Calories 90 / Total Fat 2.0g / Saturated Fat 0.4g / Cholesterol 15mg / Sodium 310mg / Total Carbohydrates 9.0g / Fiber 3.0g / Sugar 3.0g / Protein 9.0g / WW (Old Points) 1 / WW (Points+) 2