Low-Glycemic Recipe: Hearty Chicken Vegetable Soup
Servings: 4
Ingredients:
2 pounds (32 ozs.) raw, boneless, skinless chicken breast, cut into 1-inch pieces
4 cups (32 ozs.) reduced-sodium, fat-free chicken broth
2 cups (18 medium) mushrooms, cut into quarters
2 cups celery (7 large stalks), thinly diced
1 cup (1 medium) yellow bell pepper cut into 1-inch pieces
1 cup (1 medium) red bell pepper cut into 1-inch pieces
1 cup (1 medium) green bell pepper cut into 1-inch pieces
1/2 to 1 cup water (add extra water if desired, depending on how thick you want your soup)
1/2 cup scallions, chopped
2 tbsp. cream
1/4 cup fresh parsley, finely chopped (or 2 tbsp. dried parsley)
4 tsp. olive or canola oil
1/2 tsp. dried thyme leaves
1/4 tsp. freshly ground black pepper
2 cloves garlic, finely minced
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Cal 390 ~ Total Fat 12 g ~ Sat Fat 3 g ~ Chol 145 g ~ Sod 810 mg ~ Total Carb 13 g ~ Fiber 3 g ~ Pro 57 g Prep:15 min ~ Cook Time: 30 min ~ Ready In: 45 min.
Directions:
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Trim all visible fat from chicken and cut into 1 inch pieces; clean and cut mushrooms, pepper, celery, and scallions. Heat oil in a large saucepan over medium heat. Add minced garlic and chicken, cook until chicken is no longer pink (about 5 minutes). Add bell peppers, celery, and mushrooms. Cook until vegetables are tender (about 7 minutes). Add scallions, broth, water (optional), cream, thyme, black pepper, and parsley. Simmer until ready to serve.
Each serving counts as: 1 "Lean" Protein Serving ~ 1 Healthy Fat Serving ~ 3 Vegetable Servings ~ 3 Optional Condiment Servings
5 & 1 PROGRAM
Special note: Remember to eat a one of your meal replacements within 30 minutes of rising and then continue to eat a PCMR every 2 ½ to 3 hours throughout the day, along with one Lean & Green meal. Your one Lean & Green meal may be eaten for Breakfast, Lunch or Dinner!
Breakfast
Portion Controlled Meal Replacement (PCMR's) with 8 oz water
Snack
PCMR with 8 oz water
Lunch
PCMR with 8 oz water
Snack
PCMR with 8 oz water
Dinner
Lean & Green Dinner with 8 oz water
(healthy recipe included above)
Snack
PCMR with 8 oz water
4 & 2 PROGRAM
Special note: Remember to eat a one of your meal replacements within 30 minutes of rising and then continue to eat a PCMR every 2 ½ to 3 hours throughout the day, along with two Lean & Green meals. Your Lean & Green meals may be eaten for Breakfast, Lunch or Dinner!
Breakfast
Portion Controlled Meal Replacement (PCMR's) with 8 oz water
Snack
PCMR with 8 oz water
Lunch
Lean & Green Meal with 8 oz water
Snack
PCMR with 8 oz water
Dinner
Lean & Green Meal with 8 oz water
(healthy recipe included above)
Snack
PCMR with 8 oz water
3 & 3 PROGRAM
Special note: In order to get off to a great start, remember to cut the portions you've been eating for Breakfast, Lunch and Dinner. In addition to 3 smaller meals each day, add one of our perfectly balanced portion controlled meal replacements (PCMR's) between each meal. Doing this will stabilize your blood sugar quickly!
Breakfast
Low-Glycemic Breakfast within 30 minutes of rising with 8 oz water
Snack
PCMR with 8 oz water
Lunch
Low-Glycemic Lunch with 8 oz water
Snack
PCMR with 8 oz water
Dinner
Low-Glycemic Dinner with 8 oz water
(healthy recipe included above)
Grant Hughes
Certified Health Coach
678-468-2523
