Chicken and Squash Soup

0
Average: 0 (0 votes)
(0 votes)
Chicken and Squash Soup
share Share
print
bookmark_border Copy URL
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)
Calorie229 cal.(11 %)
Protein16 g(16 %)
Fat4 g(3 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E6.5 mg(54 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate74 μg(25 %)
Pantothenic acid1.9 mg(32 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C53 mg(56 %)
Potassium979 mg(24 %)
Calcium74 mg(7 %)
Magnesium49 mg(16 %)
Iron2.4 mg(16 %)
Iodine6 μg(3 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.8 g
Uric acid167 mg
Cholesterol31 mg
Complete sugar11 g

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)
Preparation

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.