Chicken and Squash Soup
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
229
calories
Calories
Healthy, because
Even smarter
Nutritional values
Chicken adds lean protein to this dish while squash is rich in vitamins and minerals.
Serve this nutritious soup with some pieces of whole wheat baguette for added fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 979 mg | (24 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 tsps olive oil
- 1 small onion (chopped)
- 2 cups Butternut squash (peeled, seeds removed and chopped)
- 1 Sweet potato (peeled and roughly chopped)
- 2 Tomatoes (skinned and diced)
- 3 ½ cups vegetable stock (or water)
- 1 Chicken breast (chopped)
How healthy are the main ingredients?
Butternut squasholive oilonionSweet potatoTomatoChicken breastPreparation
Kitchen utensils
1 Pot, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 Slotted spoon
Preparation steps
1.
Heat the oil in a large pan, add the onion and fry for a few minutes to soften but not colour.
2.
Add the butternut squash, potato, tomatoes, stock or water and chicken.
3.
Cover and simmer for 15 minutes until the vegetables are soft.
4.
Remove a ladelful of the chunky soup and reserve. Use a stick blender to whiz the rest of the soup together until it is really smooth. Return the chunky soup to the pan and serve.
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