Syn Free Tuscan Chicken and White Bean Soup | Slimming World
Prep
Cook
Total
Yield 5 servings
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Extra Easy - syn free per serving
- SP - syn free per serving
- WW Smart Points - 0 per serving (use chicken bread)
*suitable for freezing
Ingredients
- 1 onion, diced
- 2 stalks of celery, chopped
- 250g of carrot, chopped
- 3 cloves of garlic, crushed
- 6 cups (1.5 litres) of chicken stock
- lemon zest
- 300g of chicken thigh or breast (uncooked)
- 2x 440g cans of Great Northern Beans (or other white beans)
- 4 handfuls of kale (hard stalks removed)
- cooking oil spray
- salt and black pepper to season
for the tuscan seasoning:
- 1 tsp of garlic granules
- 1/2 tsp of onion granules
- 1/4 tsp of rosemary
- 1/4 tsp of oregano
- 1/4 tsp of basil
- 1/4 tsp of red and green bell pepper flakes (optional)
Instructions
- Spray a large pot over a medium high heat with cooking oil spray
- Add the onion, celery and carrot and fry for 5 min
- Add the garlic, tuscan seasoning and stir to coat.
- Pour in the stock, a little lemon zest and add in the chicken
- Bring to a boil and cover and simmer for 20 mins.
- Remove chicken and set aside.
- Add in white beans and simmer for an additional 10 mins, then using a masher, roughly mash up some of the beans (this thickens the soup slightly.
- Shred the chicken and add back into the soup along with a few handfuls of kale and stir until the kale is just wilted down a little.
- Season as needed with a little salt and black pepper.
- Ladle into bowls and enjoy!!
Notes
Got a HEa spare and fine with dairy? Serve with a little grated parmesan.
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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
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Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 258 | ||
% Daily Value | ||
Total Fat 2.4 g | 4% | |
Saturated Fat 0.7 g | 4% | |
Sodium 536 mg | 22% | |
Total Carbohydrates 37.4 g | 12% | |
Dietary Fiber 11.4 g | 46% | |
Sugars 3.2 g | ||
Protein 27.6 g | 55% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Recipe by Slimming Eats at https://www.slimmingeats.com/blog/tuscan-chicken-and-white-bean-soup