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+ servings

FMD Chicken and Vegetable Soup

NicholeL
Chicken and Vegetable soup is hearty and filling with tons of veggies and compliant for the Fast Metabolism Diet.
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Prep Time 10 mins
Cook Time 1 hr 5 mins
Total Time 1 hr 15 mins
Course Soup
Servings 10 -12

Ingredients
  

  • 3 large boneless skinless chicken breasts
  • 2 tbsp 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 tbsp kosher salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried rosemary
  • 1 tsp dried oregano
  • Optional for P1 and P3: diced carrots cooked
  • Optional for P1 and P3: cooked barley

Directions
 

  • 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.

Recipes on Cookaholic Wife are for information purposes only. Nutritional Data provided has not been evaluated by a nutritionist.

Keyword chicken, diet, fast metabolism diet, healthy, soup, vegetables
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