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Cook the Book – Chicken Soup with Quinoa and Greens from The 14 Day Elimination Diet Plan


  • Author: Tara Deal Rochford
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Quinoa is a naturally gluten free and makes this one pot meal filling and satisfying. The combination of carbohydrates (vegetables and quinoa), protein (chicken and quinoa), and fat (canola oil) make this meal extremely filling – and the addition of fresh dill at the end gives this soup a craveable flavor. 


Scale

Ingredients

For the poached chicken

1 lb chicken

1 smashed garlic clove

1 tablespoon fresh oregano, roughly chopped

1/4 of an onion, roughly chopped

1/2 teaspoon salt

3 cups water, or enough to cover the chicken

For the soup

2 teaspoons canola oil

2 carrots, diced small

Half onion, diced

2 garlic cloves, minced

6 cups broth (can use the strained poaching liquid from the chicken)

3/4 cup uncooked quinoa

2 cups poached chicken (recipe above)

1 handful of fresh baby kale

1 teaspoon salt

¼ teaspoon black pepper

¼ cup fresh dill, chopped


Instructions

To poach the chicken, place all of the ingredients for the poached chicken in a medium sized pot. Cover and bring the water to a boil, keep covered and reduce heat to low simmering for 10-14 minutes. The internal temperature of the chicken should be 165 °F. Shred the chicken with forks once cooked.

For the soup, heat a large soup pot over medium heat and add the canola oil. Once heated, add the carrots, onion, and garlic.  Cook, stirring frequently until soft, about 5 minutes. 

Add the broth and the quinoa.  Bring to a boil, then cover and reduce the heat to low. Cook the quinoa for about 10 minutes. 

Once the quinoa is soft, add the poached chicken, baby kale, salt, pepper, and fresh dill.

Notes

This lasts in the freezer for 3-4 months, or you can store leftovers in a sealed container in the fridge for up to 4 days.

  • Category: dinner
  • Method: stove top
  • Cuisine: american

Nutrition

  • Serving Size: 2 cups
  • Calories: 314
  • Sugar: 5 g
  • Fat: 7 g
  • Carbohydrates: 32 g
  • Fiber: 4 g
  • Protein: 32 g

Keywords: allergy-free, elimination diet, gluten free, dairy free, nut free, one pot meal, stove top, easy dinner