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Skinny French Chicken Soup (Pot-au-Feu )

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“Pot on fire” is the literal translation of this French phrase, but in food terms it refers to a French dish of meat and vegetables simmered together creating a flavorful broth.  These classic French flavors unite in our surprisingly delicious first course or lite lunch soup. There are plenty of flavors you’ll recognize and some you won’t.  That’s because, in addition to chicken, leeks, carrots, chicken broth and wine, I’ve added rutabaga and turnips. One skinny serving contains 142 calories, 4 grams of fat and 3 Weight Watchers POINTS PLUS.  It’s a wonderful change from typical chicken soup.

Prep Time: 15 minutes
Cook Time: 30 minutes


Ingredients

1 tablespoon extra virgin olive oil, divided

2 cups mushrooms, quartered

½ cup leeks, chopped

½ cup carrots, chopped

½ cup rutabaga, chopped

½ cup turnips, chopped

1 clove garlic, thinly sliced

½ cup white wine

4 cups reduced-sodium chicken broth

2 cups cooked chicken breast

1½ teaspoon fresh thyme, chopped

Dash of fresh pepper

Thyme springs for garnish


Instructions

1. In a large pan, over medium heat, add 1½ teaspoons olive oil and mushrooms.  Sauté about 5 minutes, until golden.  Remove mushrooms from pan and set aside.

2. Add the remaining 1½ teaspoons olive oil to pan and heat over medium-high heat.  Add leeks, carrots, rutabaga, turnips and garlic and sauté 5 minutes.  Stir in wine and continue to cook until liquid is reduced to ¼ cup, about 1 minute.

3. Add mushrooms, broth, chicken, thyme and pepper.  Bring to a boil, reduce heat and simmer uncovered for about 15 minutes or until vegetables are tender.

4. Garnish with thyme springs.

Serves 6- 1 cup servings


Food Facts

Rutabaga is believed to be a hybrid of the turnip and some form of cabbage.  It has a more recent origin than the turnip.  Rutabaga has a thin pale yellow skin and a slightly sweet, firm flesh.

Turnips have long been popular in Great Britain and northern Europe.  The true turnip has a white skin with a purple-tinged top.  It’s a root vegetable that’s easy to grow and keeps well.  Fresh turnips are available year-round.


Healthy Benefits
Rutabagas contain vitamin A and C, folate, and calcium.

Turnips contain vitamin C, some fiber, and folic acid.


Weight Watchers
(old points) 3
Weight Watchers
POINTS PLUS 3

SKINNY FACTS: for 1 serving
142 calories, 4g fat, 15g protein, 10g carbs, 1g fiber, 531mg sodium, 4g sugar
FAT FACTS: for 1 serving
294 calories, 14g fat, 29g protein, 8g carbs, 1g fiber, 1020mg sodium, 3g sugar

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One Response to “Skinny French Chicken Soup (Pot-au-Feu )”

  1. Epicurea Says:

    what a great way to celebrate bastille day AND learn about new foods? thanks!

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