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FMD Chicken and Vegetable Soup

Chicken and Vegetable soup is hearty and filling with tons of veggies and compliant for the Fast Metabolism Diet.
Prep Time10 mins
Cook Time1 hr 5 mins
Total Time1 hr 15 mins
Course: Soup
Keyword: chicken, diet, fast metabolism diet, healthy, soup, vegetables
Servings: 10 -12
Author: NicholeL

Ingredients

  • 3 large boneless skinless chicken breasts
  • 2 tablespoon lemon pepper seasoning divided
  • 3 bell peppers large diced
  • 2 yellow onions large diced
  • 4 stalks celery diced
  • 1 pound asparagus chopped
  • 3 cups kale
  • 4 cups low sodium chicken stock
  • 2 cups vegetable stock
  • 2 cups water
  • 1 tablespoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried oregano
  • Optional for P1 and P3: diced carrots cooked
  • Optional for P1 and P3: cooked barley

Instructions

  • 1. Preheat the oven to 350 degrees.
  • 2. Season both sides of the chicken breasts with 1 tablespoon of the lemon pepper seasoning.
  • 3. Place chicken in an oven-safe non-stick skillet and heat over medium-high heat. Cook for 5 minutes or until the chicken is browned on one side. Flip chicken over and cook 3-4 minutes more, then transfer the skillet to the oven and bake for 15-20 minutes or until chicken is cooked through.
  • 4. Meanwhile, combine bell peppers, onion, celery and asparagus in a large skillet and sauce for 5-7 minutes or until just softened.
  • 5. Transfer the vegetables to a large stock pot and add kale.
  • 6. Pour in chicken broth, vegetable broth and water. Add remaining lemon pepper seasoning, salt, garlic powder, onion powder, rosemary and oregano. Stir until combined.
  • 7. Bring to a boil over medium-high heat then reduce to a simmer.
  • 8. Once the chicken is cooked, remove from the oven and shred it. Add it to the stock pot and simmer for 20-30 minutes more or until all vegetables are fork tender.

Notes

For Phase 1:
Add cooked carrots and barley for dinner or cooked carrots, barley + side of fruit for lunch.
For Phase 3:
Add cooked carrots for lunch, add cooked carrots and barley for dinner. Protein will need to be increased or a fat added.
*If making for only Phase 3, chicken breasts and vegetables should be sauteed in olive oil.
For all phases: mushrooms, cabbage and green beans can be included in this soup and enjoyed for all 3 phases.
* An additional lemon-pepper seasoned and baked chicken breast can be served with this soup to meet higher servings of protein.