High Protein Creamy Tuscan Chicken Soup
High Protein Creamy Tuscan Chicken Soup is a healthy, Italian-inspired dinner with 42 grams of protein per serving and a rich, creamy broth.
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Ingredients
- 1 tablespoon olive oil
- 1½ pound boneless skinless chicken breasts cut into bite-size pieces
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon Italian seasonings
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 4 cups low-sodium chicken broth
- 1 can (15-ounce) cannellini beans drained and rinsed
- 1 can (14.5-ounce) no-salt-added diced tomatoes drained
- ⅓ cup sun-dried tomatoes packed in oil chopped
- 4 cups fresh spinach chopped
- 1 cup low-fat milk
- 1 cup plain nonfat greek yogurt
- ½ cup grated parmesan cheese
Instructions
- Heat the olive oil in a large Dutch oven over medium heat. Add the chicken and cook for 5 to 6 minutes, stirring occasionally, until lightly browned.
- Add the diced onion and cook for 4 minutes, stirring occasionally, until softened.
- Stir in the garlic, Italian seasoning, basil, oregano, salt, and black pepper. Cook for 30 seconds.
- Add the chicken broth, cannellini beans, diced tomatoes, and sun-dried tomatoes. Stir and bring to a boil.
- Reduce the heat to low, cover, and simmer for 15 minutes, or until the chicken reaches an internal temperature of 165°F.
- Stir in the chopped spinach and milk. Simmer gently for 2 to 3 minutes, until the spinach wilts.
- Place the Greek yogurt in a small bowl. Slowly whisk in about ½ cup of the hot soup broth, adding a little at a time until smooth.
- Reduce the heat to its lowest setting and stir the yogurt mixture into the soup.
- Add the Parmesan cheese and stir until melted and blended into the broth.
Notes
Estimated WW Points: 5 (Check official WW app for exact points)
Tips and Tricks
Prevent Curdling - Use plain Greek yogurt at room temperature if possible. Avoid boiling the soup after adding it. Drain the Sun-Dried Tomatoes - Let excess oil drip off before chopping. This helps keep the broth from becoming greasy. Adjust the Thickness - If the soup becomes too thick, stir in a little additional chicken broth until it reaches your preferred consistency. Use Freshly Grated Parmesan - Freshly grated cheese generally melts more smoothly than packaged grated Parmesan.Storing and Reheating
Refrigerator - Cool the soup promptly and store in an airtight container in the refrigerator for up to 3 to 4 days. Freezer - Freezing is possible, but the Greek yogurt and milk may separate when thawed. For best texture, refrigerate rather than freeze. Stovetop - Reheat over low heat, stirring frequently until the soup reaches 165°F. Avoid boiling, which can cause the dairy to separate. Microwave - Heat individual servings in a microwave-safe bowl in short intervals, stirring between each, until heated to 165°F.Nutrition
Calories: 371kcalCarbohydrates: 29gProtein: 42gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 83mgSodium: 681mgPotassium: 1390mgFiber: 6gSugar: 6gVitamin A: 2229IUVitamin C: 21mgCalcium: 287mgIron: 5mg
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