Healthy eating is a worthwhile goal but can be difficult for busy families. For support, the USDA created the MyPlate program featuring healthy eating guidelines and recipes. MyPlate recommends the consumption of more vegetables, lean protein, whole grains, and fruits. Statistics show that only about 9% of Americans eat enough vegetables. A hearty soup filled with protein like chicken and a variety of vegetables can help you and your family beat these statistics. Try this easy, MyPlate inspired healthy soup recipe that’s sure to be a family favorite.
Loaded Chicken and Vegetable Healthy Soup Recipe
1 rotisserie chicken (4 – 5 lbs.), skin removed, diced or pulled from bones
1 tablespoon canola oil
1 small yellow onion, finely chopped
2 carrots, peeled and diced
2 celery stalks, diced
1 can diced tomatoes (14.5 oz)
1 can tomato sauce (8 oz)
2 teaspoons minced garlic
6 – 8 cups low sodium chicken broth, vary as needed
2 medium-sized red potatoes, diced
2/3 cup frozen whole kernel corn, thawed*
2/3 cup frozen baby green peas, thawed*
2/3 cup frozen green beans, thawed and chopped*
Salt and pepper to taste
Fresh parsley for garnish
*Please note that you can make vegetable substitutions. If these veggies don’t make your mouth water, use some that do. Many vegetable pair well with chicken, including spinach, broccoli, and turnips.
- Add canola oil to a large pot over medium-high heat. Sautee onions, carrots, and celery until tender (about 6 minutes).
- Add the minced garlic to the pan and cook approximately 1 minute more, being careful not to burn garlic.
- Season this layer of vegetables with salt and pepper to taste.
- Add diced tomatoes, tomato sauce, chicken broth, diced potatoes, and Italian seasoning. Stir and heat to a boil. Reduce heat to simmer.
- Add chicken. Simmer for 15 – 20 minutes or until potatoes are tender.
- Add corn, peas and green beans (or vegetables of your choice).
- Simmer about 5 minutes more. Taste and adjust seasoning if necessary.
- Garnish with parsley and serve with whole grain bread and a side green salad or a mixed fruit medley.
Preparing a healthy soup recipe like this makes for a simple and easy way to add lean protein and vegetables to your meal plan. Furthermore, eating healthy is always a good idea, but make sure to consult your physician before making any major changes to your diet.