By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
There is nothing like a warm cup of soup on a chilly night. But sometimes, the canned version just doesn’t cut it. This Chicken Veggie Soup is full of protein from the meat and beans as well as lots of fiber!
Since December is a month when cooking a homemade dinner can sometimes prove challenging, this soup comes together quickly and provides a hearty but healthy meal.
Fiber is a popular topic these days and for good reason! It is a type of carbohydrate found in fruits, vegetables, whole grains, nuts and beans. However, unlike other forms of carbohydrates that are broken down into sugar molecules, fiber passes through the body unchanged. Because of this, fiber helps to promote regularity and prevent constipation, as well as regulate how the body uses sugars. High intake of dietary fiber has been linked to a lower risk of heart disease, type 2 diabetes, diverticular disease, breast cancer and constipation!
Unfortunately, Americans typically don’t consume the recommended amount of fiber needed to reap the benefits that fiber can provide. The bottom-line is that we could all stand to consume more foods that contain fiber, as these foods also contain many other nutrients that promote health and well-being! If you’re in need of high fiber options in your diet be sure to check out our lifestyle tags in the aisles when you’re choosing shelf table products.
Canned and frozen items sometimes get a bad rap too. However, did you know that sometimes that cooking and canning process actually helps your body access some of the nutrients a little easier? Both methods are a process that was developed as a means of preserving foods. When it comes to consuming nutrient-dense foods such as fruit, vegetables, and legumes, canned can be a great option. The preservation process does not significantly affect the nutrient profile of your favorite fruits and vegetables – sometimes it improves it. Did you know that canned spinach, tomatoes and corn have higher antioxidant levels than their fresh counterparts? To help keep the foods at their best quality, choose products that have ‘no salt added’ or are ‘reduced sodium.’
Chicken Veggie Soup
INGREDIENTS
4 cups pacifica no salt added bone broth
1 can Signature kitchen fire roasted tomatoes
1 lb shredded rotisserie chicken
1 can low-sodium black beans
1 can low-sodium pinto beans
1 c. Signature Kitchen frozen onions
1 c. Signature Kitchen frozen carrots
2 large zucchini
2 Tbsp. minced Garlic
1 tsp. Cumin
1 tsp. Chili powder
1/2 tsp. Pepper
Tortilla chips of Choice
Optional toppings; cilantro, shredded cheddar cheese, greek yogurt, avocado, lime
DIRECTIONS
1. Drain and rinse beans
2. Add them to the crockpot
3. Roughly chop rotisserie chicken to your desired bite-size and add to crockpot
4. Add in bone broth, onions, carrots, garlic, cumin, chili powder, pepper
5. Cook on low for 8 hours
6. Chop zucchini in coins and then in half
7. Add in for the last 30 minutes
8. Garnish with tortilla chips
