Lightened Up Chicken Zoodle Soup {Low Carb & Gluten Free}

Lightened Up Chicken Zoodle Soup {Low Carb & Gluten Free} takes about 30 minutes from beginning to end. Watching your figure? This gluten free, dairy free, and whole 30 recipe has 230 calories, 21g of protein, and 10g of fat per serving. For $1.83 per serving, you get a soup that serves 6. It is perfect for Autumn. 547 people have tried and liked this recipe. A mixture of salt, low sodium chicken broth, extra virgin olive oil, and a handful of other ingredients are all it takes to make this recipe so delicious. It is brought to you by Sugar Free Mom. With a spoonacular score of 99%, this dish is great. If you like this recipe, take a look at these similar recipes: Low Carb Chicken Alfredo Zoodle Soup, Roasted Garlic Chicken Soup – Low Carb and Gluten-Free, and Roasted Garlic Chicken Soup – Low Carb and Gluten-Free.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

2 cups diced carrots

1 lemon juiced or ¼ cup

2 tablespoons extra virgin olive oil

2 fresh sprigs rosemary

3 garlic cloves minced

2 cups chopped kale, stems removed

8 cups low sodium chicken broth

1 cup chopped onion

½ teaspoon pepper

1 teaspoon salt

2 cups shredded cooked chicken

2 cups zucchini noodles

Equipment:

dutch oven

Cooking instruction summary:

Heat oil over medium heat in a large Dutch oven.Add onion, garlic and carrots and cook an stir until veggies are softened but not browned.Pour in broth, add kale and rosemary and bring to a boil.Reduce heat to low then add the zucchini noodles, salt and pepper.Simmer 5 minutes then add chicken and lemon juice.Remove rosemary sprigs and serve with grated parmesan cheese if desired.Makes about 12 cups total.

 

Step by step:


1. Heat oil over medium heat in a large Dutch oven.

2. Add onion, garlic and carrots and cook an stir until veggies are softened but not browned.

3. Pour in broth, add kale and rosemary and bring to a boil.Reduce heat to low then add the zucchini noodles, salt and pepper.Simmer 5 minutes then add chicken and lemon juice.

4. Remove rosemary sprigs and serve with grated parmesan cheese if desired.Makes about 12 cups total.


Nutrition Information:

Quickview
515k Calories
44g Protein
26g Total Fat
27g Carbs
100% Health Score
Limit These
Calories
515k
26%

Fat
26g
41%

  Saturated Fat
4g
29%

Carbohydrates
27g
9%

  Sugar
8g
9%

Cholesterol
105mg
35%

Sodium
4769mg
207%

Get Enough Of These
Protein
44g
90%

Vitamin K
482µg
460%

Vitamin A
12397IU
248%

Vitamin C
181mg
220%

Vitamin B3
17mg
87%

Copper
1mg
74%

Manganese
1mg
70%

Vitamin B6
1mg
60%

Potassium
1968mg
56%

Phosphorus
540mg
54%

Selenium
36µg
52%

Vitamin B2
0.54mg
32%

Iron
5mg
31%

Magnesium
107mg
27%

Zinc
3mg
25%

Calcium
238mg
24%

Folate
81µg
20%

Vitamin B5
1mg
20%

Vitamin B1
0.29mg
20%

Fiber
3g
16%

Vitamin B12
0.78µg
13%

Vitamin E
0.39mg
3%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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