Mediterranean Diet Filipino Chicken Sopas
Experience a wholesome twist on a classic comfort dish with this Mediterranean Diet Filipino Chicken Sopas recipe. Infused with vibrant flavors from garlic, onion, red bell pepper, and a hint of lemon juice, this soup combines the creamy richness of traditional Filipino sopas with heart-healthy Mediterranean ingredients. Featuring lean chicken breast, nutrient-packed kale, and whole wheat pasta, it's a nourishing meal perfect for family dinners or cozy evenings. Enhanced with herbs like dried thyme and parsley, this low-sodium, dairy-free version balances indulgence with wellness. Ready in just an hour, it’s a flavorful, light, and satisfying dish that will warm both your body and soul.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 500 grams Chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 1 medium Carrot, diced
- 2 medium Celery stalks, diced
- 1 medium Red bell pepper, diced
- 100 grams Whole wheat pasta
- 6 cups Chicken broth, low-sodium
- 1 leaf Bay leaf
- 0.5 teaspoon Dried thyme
- 2 cups Kale, chopped
- 2 tablespoons Lemon juice
- 2 tablespoons Parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Season the chicken breast with salt and pepper, then add to the pot. Cook until golden brown on both sides, about 6-8 minutes per side. Remove from the pot and set aside.
In the same pot, add chopped onions and sauté until translucent, about 3-4 minutes.
Add minced garlic, diced carrots, celery, and red bell pepper to the pot. Sauté for another 5 minutes until the vegetables are slightly softened.
Add chicken broth to the pot and bring to a simmer.
Shred the cooked chicken breast and return it to the pot.
Add whole wheat pasta, bay leaf, and dried thyme. Simmer for 10-12 minutes until the pasta is al dente.
Stir in the chopped kale and cook for an additional 5 minutes until wilted.
Remove the bay leaf and stir in lemon juice for a burst of freshness.
Garnish with chopped parsley before serving hot.
Nutrition Facts
Calories |
1407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.9 g | 67% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 5030 mg | 219% | |
| Total Carbohydrate | 78.4 g | 29% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 16.0 g | ||
| Protein | 163.1 g | 326% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 523 mg | 40% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 3568 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
