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.)
The recipe:
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.
Chicken, Artichoke & Spinach Soup Recipe
| Nutrition Facts | |
|---|---|
| Serving Size | 1 cup |
| Amount Per Serving | As Served |
| Calories 107kcal Calories from fat 38 | |
| % Daily Value | |
| Total Fat 4g | 6% |
| Saturated Fat 1g | 5% |
| Transfat 0g | |
| Cholesterol 18mg | 6% |
| Sodium 368mg | 15% |
| Carbohydrate 9g | 3% |
| Dietary Fiber 3g | 12% |
| Sugars 3g | |
| Protein 10g | |
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories | 2000 | |
|---|---|---|
| Total Fat | Less than | 65g |
| Sat Fat | Less than | 25g |
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 300g | |
| Dietary Fiber | 25g | |
From The Smart Shopper Diabetes Cookbook www.cookincanuck.com
Ingredients
- 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
Instructions
- 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.
Recipe Notes
Kevin @ Closet Cooking says
What a tasty soup!
Cookbook Queen says
Your little guys are too cute!! They are definitely going to kick butt at Kung Fu with soup like this. Looks fabulous!!
Melissa Belanger - A Teaspoon of Happiness says
This looks great. I would never think to use artichokes in a soup, but what a great idea. I love how (to me) the ingredients seem like the perfect transition from summer vegetables to fall soup!
Liz says
Thanks Dara. Have a great day!
Robyn Stone | Add a Pinch says
Great soup! I definitely want to make this one!!! Thanks!
Traci says
I love how you combined simple summer vegetables with a fall soup. I am so excited to try this when the weather cools down a little bit. So pretty too!
Sarah W. Caron (Sarah's Cucina Bella) says
Love it! Your kids sound a lot like mine. And the soup looks delicious.
sippitysup says
Fall? Not in LA. Summer just sat itself right on top of us! Still wouldn’t stop me and your soup… GREG
Olena@iFOODreal says
Love hearty soups! Good job, Dara, with your boys! I brainwash my kids shamelessly about healthy food for many reasons. My oldest one thinks he is allergic to pop and I don’t care who thinks what. LOL. Have a great week!
Heather @girlichef says
There is not much that I love more than a good, healthy bowl (okay, pot) of soup. I love all of the goodness packed into this one…and that classic spinach and artichoke combo!
Tieghan says
Oh I love the artichokes in this! That is so different, but such a great idea!! Perfect pot of soup to ease into fall! Oh and you boys are awesome! I cannot believe they want to eat healthy! Lucky you!
Laura (Tutti Dolci) says
I love this soup idea as we head into fall!
Sommer @ ASpicyPerspective says
Mmmm…such a warm and comforting soup. Great recipe, Dara!
Taylor @ FoodFaithFitness says
I woke up to a cloudy, rainy morning the Pacific Northwest and saw this on my screen. This looks ah-may-zing, and I want it in my belly right now! Yum!
Marie @ Not Enough Cinnamon.com says
That’s great if your kids like to eat healthy. It means you did a great job showing them healthy can be delicious! This soup looks yummy, I love the combination of chicken and artichokes!
Katie says
THis looks so good! I love soup all year long!
Amy @ What Jew Wanna Eat says
This soup looks great even in 102 degree Texas heat!
Barbara @ Barbara Bakes says
What a fantastic soup. Love how quick and easy it is.
Barbara @ Barbara Bakes says
What a fantastic soup. Love how quick and easy it is.
Consuelo @ Honey & Figs says
This soup looks amazing and so so hearty! I can’t wait to try it, I wish it was a bit cooler here 😉
lul says
this was outstanding..Im on a low carb diet!! I made it last night and its even better today..I did a shortcut and used rotisserie chicken from grocery store..really good comfort food..taking some to my sister in a few
Marilee says
Why wouldn’t you use fresh spinach?
Dara (Cookin' Canuck) says
Marilee, you could certainly use fresh spinach. As I mentioned, I was cooking directly from an American Diabetes Association cookbook, and I believe the offer was trying to make the recipe accessible for people who are less inclined to keep fresh veggies in their fridge. Frozen spinach is something you can keep tucked away in your freezer, and it’s still packed with vitamin and minerals.