#high-fiber

This is actually a recipe I've cooked before. It's quite flavorful. <3

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients - boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto, which is swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

Cook Time: 30 mins Total Time: 30 mins Servings: 5 Yield: 5 servings, about 1 1/2 cups each

Ingredients

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

½ cup carrot or diced red bell pepper

1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters

1 large clove garlic, minced

5 cups reduced-sodium chicken broth

1 ½ teaspoons dried marjoram

6 ounces baby spinach, coarsely chopped

1 (15 ounce) can cannellini beans or great northern beans, rinsed

¼ cup grated Parmesan cheese

⅓ cup lightly packed fresh basil leaves

Freshly ground pepper, to taste

¾ cup plain or herbed multigrain croutons for garnish (optional)

Directions

Step 1 Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

Step 2 With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

Step 3 To make a pesto, combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.

Step 4 Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

This quick Italian-inspired soup features fresh pesto for a punch of herbal flavor. Spinach provides vitamins that support eye, bone and skin health. You can freeze this soup for up to three months, and the pesto for up to six months.

Nutrition Notes

Chicken breast is an excellent source of lean protein. It also provides other vitamins and minerals, including B vitamins and choline, a nutrient necessary for proper nervous system functioning. Spinach is a green leafy vegetable that is rich in many nutrients—which become even greater when the spinach is cooked. Spinach provides vitamins A, C and K, fiber, folate, calcium, potassium and iron. The antioxidants and other nutrients in spinach support eye, bone and skin health and naturally lower blood pressure. Pesto is a blend of olive oil, basil, garlic, pine nuts, and parmesan cheese—all ingredients that will add to your nutritional bottom line. You can find pesto made with various herbs and nuts and even some without cheese if you're looking for a vegan variety.

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