Packed with vibrant vegetables to strengthen the immune system!
Ingredients:
- 2 Tbsp olive oil
- 1 red onion, diced
- 2 garlic cloves, minced
- 4 large carrots, cut into disks
- 1 1/2 cups celery chunks
- 1 container (32 fl oz) chicken stock or bone broth
- Juice from 1 lemon
- 2 cups shredded chicken
- 2 cups spinach or kale
- 2 Tbsp chopped fresh sage
- 1/4 cup chopped fresh parsley
- Salt & pepper to taste
- Optional: roasted cauliflower, sweet potato chunks, any vegetables on hand
Directions:
- In a large (5-7qts) pot on medium-high heat, sauté onions and garlic in olive oil until tender (about 4-5 mins).
- Then, mix in carrots and celery and cook until tender (about 8-10 mins).
- Next, mix in chicken stock or bone broth, lemon juice, shredded chicken, kale, sage, parsley, salt, & pepper. Turn the heat to medium-low and let everything simmer in the pot with the lid on for 30 mins to 1 hour.
- Top with roasted veggies of choice, cheese, or more herbs & enjoy!
Nutrition Resources:
Ahmad T, Cawood M, Iqbal Q, Ariño A, Batool A, Tariq RMS, Azam M, Akhtar S. Phytochemicals in Daucus carota and Their Health Benefits-Review Article. Foods. 2019 Sep 19;8(9):424. doi: 10.3390/foods8090424. PMID: 31546950; PMCID: PMC6770766.
Kooti W, Daraei N. A Review of the Antioxidant Activity of Celery ( Apium graveolens L). J Evid Based Complementary Altern Med. 2017 Oct;22(4):1029-1034. doi: 10.1177/2156587217717415. Epub 2017 Jul 13. PMID: 28701046; PMCID: PMC5871295.
Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, Rodríguez-Rocha H, García-García A, Aguirre-Arzola VE, Zamora-Ávila DE, Garza-Arredondo AJ, Castillo-Velázquez U. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021 Oct 20;57(11):1138. doi: 10.3390/medicina57111138. PMID: 34833355; PMCID: PMC8618064.
Šamec D, Urlić B, Salopek-Sondi B. Kale (Brassica oleracea var. acephala) as a superfood: Review of the scientific evidence behind the statement. Crit Rev Food Sci Nutr. 2019;59(15):2411-2422. doi: 10.1080/10408398.2018.1454400. Epub 2018 Apr 24. PMID: 29557674.