Total Time: 35 minutes
Serves: 6
Ingredients
- 1 lb boneless, skinless chicken breasts or thighs (cut into bite-sized pieces)
- 1 tablespoon olive oil
- 1 medium onion (diced)
- 3 garlic cloves (minced)
- 1 cup carrots (diced)
- 1 celery stalk (diced)
- 1 zucchini (diced)
- 1 can (14 oz) artichoke hearts, drained and chopped
- 6 cups low-sodium chicken broth
- 1 cup whole milk or unsweetened coconut milk
- 1 tablespoon lemon zest
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 1/2 cups whole-wheat or regular orzo pasta
- Salt and pepper to taste
- 2 cups fresh spinach or kale (chopped)
- Optional: Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the diced chicken, season with salt and pepper, and cook until browned and cooked through (about 6-8 minutes). Remove chicken from the pot and set aside.
- In the same pot, add the diced onion, garlic, carrots, celery, and zucchini. Saute for about 5 minutes until the vegetables soften.
- Add the chopped artichoke hearts and pour in the chicken broth. Stir in the dried thyme and oregano. Bring the soup to a gentle boil, then reduce heat and simmer for about 10 minutes.
- Stir in the orzo pasta and cook for an additional 8-10 minutes, until the orzo is tender. Be sure to stir occasionally to prevent sticking.
- Once the orzo is cooked, stir in the whole milk or coconut milk for creaminess. Add the lemon zest and lemon juice. Stir to combine.
- Return the cooked chicken to the pot. Add the fresh spinach or kale, stirring until wilted. Taste and adjust seasoning with salt, pepper, or additional lemon juice as desired.
- Serve: Ladle the soup into bowls and garnish with fresh parsley if desired.
Why We Like This Recipe (Benefits):
1. Lean Protein:
Chicken is a great source of a high quality lean protein. Protein is essential for muscle repair, immune function and overall body growth and maintenance.
2. Artichokes:
They are a great source of fiber which aids digestion and helps maintain feeling of fullness. They also contain antioxidants which help fight against inflammation and fight oxidative stress in the body.
3. Lemon:
They are rich in vitamin C, an antioxidant that supports the immune system, promotes skin health and helps wound healing. Lemon juice can help stimulate the production of bile aiding digestion and promoting a healthy liver.
Nutrition Facts
- Serving Size: 1 bowl (approximately 1 1/2 cups)
- Calories: 300 kcal
- Protein: 28g
- Carbohydrates: 30g
- Fiber: 6g
- Fat: 8g
