LEMON CHICKEN AND KALE SOUP

Lemon Chicken Kale Soup Low Carb

Cold winter days call for a great soup. This easy crock pot recipe has the delicious chicken soup flavor with fresh acidity from the lemons. Make this recipe with homemade bone broth for even more added flavor and healing properties. And larger batches freeze well for later consumption.

Allergens and substitutions: None.

 

HEALING BENEFITS

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Read the ingredients on the sausages. Food manufacturers can hide some horrible ingredients in tube meat. If you cannot pronounce it or recognize the ingredient, it’s best to not eat it. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Broth made from the bones of animals raised on a healthy diet provides deep rich flavor to recipes and countless nutritional benefits. Simmering the bones over low heat for hours brings out high amounts of rich collagen, providing for stronger bones, full-bodied hair and superior skin health. Store bought broth is much lower in nutrients compared to homemade broth. Save all your animal bones from past meals in your freezer and make a batch of bone broth every few weeks. Your body will thank you for it. Here’s our recipe for browned bone broth.

 

Kale is the powerhouse of nutrition in the world of leafy greens. It is a better source of calcium than milk. Kale is not inflammatory like milk, nor does it promote weight gain like milk, nor does it promote cancerous cell growth like milk. This sturdy green vegetable is also high in fiber and packed with vitamins A, C and K. Not surprisingly, kale is also an anti-inflammatory food and chock full of antioxidants.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple soup. Bone-in or boneless chicken can be used for this recipe. The bone-in chicken thighs take longer to cook than boneless. Since this one-pot dish needs some time on the stove, you are not at risk for eating raw chicken. We prefer the bone-in for this recipe, since that bone adds flavor and keeps the chicken from drying out. And let’s be honest, no one likes dry chicken. The bone-in chicken thighs are also one of the most affordable healthy meats you can buy. Ours came with the skin on, so I removed it and saved it for making bone broth.

Removing Chicken SkinTime shortcuts: You can use frozen sliced onions instead of slicing up a fresh one.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

If you’re using homemade bone broth it will have more flavor than the store-bought variety. Always dilute your bone broth 1:1. Since it is much more concentrated, use 3.5 cups of bone broth and 3.5 cups of water in place of the 7 cups of store-bought broth.

The best store-bought broth at Trader Joe’s is the Organic Free Range Chicken Broth. The other selections contain some poor quality ingredients, such as dextrose, cane sugar, caramel color and yeast extract (read: MSG). Choose carefully since this food stuff can go from a healing food to a toxic one.

Optional: Add the peeled and roughly chopped onion to a blender with the olive oil and about 1 cup of chicken broth. Puree for about one minute or until the mixture is smooth. This step makes for a smoother soup. If you prefer it chunkier, skip this step.

Layer the chicken thighs on the bottom of your crock pot. If you did the optional step above, add that onion mixture over the chicken. If not, simply add all the ingredients, except for the lemon juice to the crock pot.

Place a lid on the crock pot and cook on high for 2-4 hours or on low for 4-6 hours. Take two forks and shred the chicken into smaller pieces. It may help to remove it from the crock pot and shred it on a plate. Return the shredded meat to the crock pot and turn the heat off. Add the juice from the two lemons and stir to incorporate.

Serving sizes: This dish has 3 or 4 servings, depending on which meal plan is being followed. Simply divide the soup into 3 or 4 containers. The 1,500 calorie meal plan has 4 servings, while the 2,000 calorie meal plan has 3 servings. Store in the refrigerator or freeze if not eating within a few days.

LEMON CHICKEN AND KALE SOUP
 
Prep time
Cook time
Total time
 
Cold winter days call for a great soup. This easy crock pot recipe has the delicious chicken soup flavor with fresh acidity from the lemons. Make this recipe with homemade bone broth for even more added flavor and healing properties. And larger batches freeze well for later consumption.
Author:
Recipe type: Soup
Serves: 40 oz
Ingredients
  • 2 lb Chicken Thighs BLSL, NO ANTIBIOTICS (Sub: 2.5lb Bone-In, Skin-On)
  • 1 bunch Kale (Sub: Southern Greens Blend)
  • 2 tbsp TJ's 21 Seasoning Salute
  • ½ c Olive Oil, Extra Virgin
  • 2X Lemon
  • ½ tsp Red Chili Flakes
  • 1 med Onions, Yellow or Sweet
  • 7 c Chicken Broth (Sub: 3.5 c Bone + 3.5 c Water)
Instructions
  1. Optional: Remove skin from chicken if using bone-in.
  2. Optional: Add the peeled and roughly chopped onion to a blender with the olive oil and about 1 cup of chicken broth. Puree for about one minute or until the mixture is smooth. This step makes for a smoother soup. If you prefer it chunkier, skip this step.
  3. Layer the chicken thighs on the bottom of your crock pot. If you did the optional step above, add that onion mixture over the chicken. If not, simply add all the ingredients, except for the lemon juice to the crock pot.
  4. Place a lid on the crock pot and cook on high for 2-4 hours or on low for 4-6 hours. Take two forks and shred the chicken into smaller pieces. It may help to remove it from the crock pot and shred it on a plate. Return the shredded meat to the crock pot and turn the heat off. Add the juice from the two lemons and stir to incorporate.
  5. ************************************************************
  6. Serving sizes: This dish has 3 or 4 servings, depending on which meal plan is being followed. Simply divide the soup into 3 or 4 containers. The 1,500 calorie meal plan has 4 servings, while the 2,000 calorie meal plan has 3 servings. Store in the refrigerator or freeze if not eating within a few days.

 

Photo by Fotolia.[/two_third]