ChickenSoup

2024-02 Version

• 1 quart bone broth
• 3 carrots
• 1/2 onion
• 3 stalks celery
• half a cabbage
• 3 medium cloves garlic
• sage, rosemary, thyme
• 1 lb chunk chicken breast
• 1T canola oil

1. Start the bone broth heating.
2. heat oil in a pan.

Base Version

• 2 Cups Bone Broth (90 calories, 18 grams protein)
• 100 grams chicken breast (165 calories, 31 grams protein)
• 50 grams carrots (18 calories, 2 grams fiber)
• 50 grams celery (16 calories, 1 gram fiber)
• 100 grams onions (40 calories, 1 gram protein, 2 grams fiber)
• 50 grams kale (25 calories, 2 grams protein, 1 gram fiber)
• 1 Tbsp butter (100 calories)
• 1/8th cup rice (dry) (80 calories, 1 gram protein)
• 2 cloves garlic
• Rosemary
• Salt
• Black Pepper

.

• 534 calories
• 53 grams protein
• 6 grams fiber

Roast chicken breast, refrigerate, dice into 1/2" cubes, freeze in 100 gram packages, defrost in fridge 1 - 2 days before making soup.

Cook rice and freeze in packages that equal 1/8th cup of dry rice.

Chop onions and add to saute pan with butter over low heat.

Dice carrots in 1/2" pieces and add to saute pan.

Dice celery in 1/2" pieces and add to saute pan.

Mince some garlic into the saute pan.

Add rice to saute pan.

Mince fresh rosemary or grind dried rosemary and add to saute pan.

Add salt and pepper to saute pan.

Saute over low heat for 20 minutes, stirring every couple minutes. The goal is deep caramel colored browning.

Heat the bone broth in a small soup pot.

Add sauteed mirepoix and rice to soup pot.

Simmer for 30 minutes.

Chop kale.

Turn off heat, leave pot on the burner, drop in chicken and kale, let the temperate equalize, and serve.

Leaner Version

• 2 Cups Bone Broth (90 calories, 18 grams protein)
• 100 grams chicken breast (165 calories, 31 grams protein)
• 50 grams carrots (18 calories, 2 grams fiber)
• 50 grams celery (16 calories, 1 gram fiber)
• 100 grams onions (40 calories, 1 gram protein, 2 grams fiber)
• 50 grams kale (25 calories, 2 grams protein, 1 gram fiber)
• 1/2 tsp oil (15 calories)
• 1 Tbsp flour (28 calories)
• 2 cloves garlic
• Rosemary
• Salt
• Black Pepper

.

• 397 calories
• 52 grams protein
• 6 grams fiber

Leaner, Proteiner Version

• 2 Cups Bone Broth (90 calories, 18 grams protein)
• 200 grams chicken breast (330 calories, 62 grams protein)
• 50 grams carrots (18 calories, 2 grams fiber)
• 50 grams celery (16 calories, 1 gram fiber)
• 100 grams onions (40 calories, 1 gram protein, 2 grams fiber)
• 50 grams kale (25 calories, 2 grams protein, 1 gram fiber)
• 1/2 tsp oil (15 calories)
• 1 Tbsp flour (28 calories)
• 2 cloves garlic
• Rosemary
• Salt
• Black Pepper

.

• 562 calories
• 83 grams protein
• 6 grams fiber