Italian Chicken, Artichoke and Bean Soup is a hearty meal in a bowl. This large batch recipe with tender chicken and canned artichoke and beans comes together quickly and is a family favorite.
With the start of a new year comes the renewed commitment to healthy living and eating. But when preparing nutritious meals becomes a chore, resolutions of sticking to a healthy diet are soon tossed aside.
Make an extra-large pot of Italian Chicken, Artichoke and Bean Soup. There will be enough for dinner tonight with plenty of leftovers to store in the freezer for a quick to reheat wholesome dinner in the future. The low fat, high fiber and protein soup is packed with cancer fighting antioxidants, vitamins and minerals.
All too often new year resolutions of eating more fruits, vegetables, lean meats, and hearty grains are derailed within in first few weeks of January. Many times, expectations are set too high which make sticking to a healthy diet too difficult. Start out by setting a few small and realistic goals which will be much easier to accomplish in the long run.
To stay on a healthy track, keep a big bowl of fruit on the kitchen counter. It will be a snap to grab an apple or banana when hunger strikes. Cut up carrots, celery, cauliflower, and broccoli and store at eye level in the refrigerator. Easy access to the crisp, vitamin and nutrient packed vegetables will make you more likely to opt for this nutritious snack. Try one new healthy recipe each week. Completely overhauling your weekly dinner menu with ultra-nutritious recipes can be overwhelming. It will be much more doable to prepare a single new dish than revamping all the meals of the week.
Soups are a no-brainer to prepare. The chopping of a few ingredients is the main preparation as the one pot meal basically cooks itself. Italian Chicken, Artichoke and Bean Soup combines many family favorite flavors and ingredients while including enough variety to piquet your family’s taste buds.
Sautéing onions and garlic is the first step in this low fat soup. A glug of white wine and quartered artichoke hearts add a little sophistication to the meal. Sun dried, crushed and diced tomatoes add a sweet and slightly tart flavor along with the health benefits of cancer fighting lycopene and an ample supply of potassium. Fiber packed cannellini beans, oregano, and basil are staples in Italian cooking. The roasted chicken breasts are low in fat and high in protein. A dash of spicy red pepper flakes and a sprinkling of sharp, nutty Parmesan cheese are the perfect finish to the hearty soup that eats like a meal.
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- 2 tablespoons olive oil
- 3 cups yellow onions (chopped)
- 6 garlic cloves (chopped)
- 1/2 cup white wine
- 2 14-ounce cans of artichoke hearts, drained and quartered
- 1/4 cup sun dried tomatoes (chopped)
- 1 28-ounce can crushed tomatoes
- 1 28-ounce can diced tomatoes in puree
- 1/2 teaspoon pepper
- 1 teaspoon salt
- 1 teaspoon oregano (dried)
- 6 cups chicken broth
- 1 cup beef broth
- 2 15-ounce cans of cannellini beans, drained
- 3 bone-in chicken breasts (cooked and shredded)
- about 20 basil leaves (chopped)
- dash of red pepper flakes
- Parmesan cheese (grated)
- In a large stock pot over medium high heat add the olive oil and onions. Sauté for about 10 minutes or until the onions are translucent and just beginning to brown around the edges. Add the garlic and cook for about 1 minute. Stir in the wine and cook for an additional 2 – 3 minutes or until it has almost absorbed. Add the artichoke hearts, the three types of tomatoes, pepper, salt, oregano, and both broths. Bring to a boil then reduce heat and simmer for 10 minutes.
- Add the cannellini beans, chicken, basil, and red pepper flakes to taste. Simmer for an additional 10 minutes.
- Serve with a sprinkle of Parmesan cheese on top.
- Store the soup in containers in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Recipe by Amy Casey
© amycaseycooks 2015
- Category: Soup