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Chicken & Quinoa Minestrone

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Prep Time 20 minutes
Cook Time 4 hours
Total Time 4 hours 20 minutes
Course All Recipes, Dinner, Lunch, Soup/Stew/Chili
Cuisine 1:1 Ratio, All, Bodybuilding Friendly, Crockpot, Italian, Poultry
Servings 6
Calories 407 kcal

Ingredients
  

Soup

  • 1 onion chopped
  • 2 carrots sliced
  • 1 small fennel bulb thinly sliced
  • 2 garlic cloves chopped
  • 6 cups chicken stock
  • 28 oz can diced tomatoes
  • 15 oz can kidney beans drained and rinsed
  • salt and pepper to taste
  • 24 oz boneless, skinless chicken thighs
  • 1/2 cup quinoa
  • 2 cups roughly chopped kale leaves
  • 6 oz fresh green beans, cut

Garlicky Herb Sauce:

  • 1 cup fresh flat leaf parsley
  • 1 cup fresh basil
  • 1 garlic clove
  • 1 tbs fresh lemon zest
  • 1/4 cup extra virgin olive oil
  • 1/4 tsp red pepper flakes
  • salt and pepper to taste

Instructions
 

  • Combine onion, carrots, fennel, garlic, stock, tomatoes, beans, basil, oregano, bay leaf, Parmesan rind (if desired), and 1/2 teaspoon each salt and pepper in a 6-quart slow cooker. Top with chicken. Cover and cook until vegetables are tender and chicken is cooked through, on low for 7 to 8 hours or high for 4 to 5 hours.
  • Discard bay leaf and cheese rind. Remove chicken, discard bones, and shred meat; return to the slow cooker.
  • Stir in quinoa, kale, and green beans. Cover and cook until quinoa is tender, 30 to 40 minutes. Season with salt and pepper.
  • Make the Garlicky Herb Sauce: Pulse parsley, basil, garlic, lemon zest, olive oil, and red pepper flakes in a food processor until finely chopped, 15 to 20 times. Season with kosher salt and freshly ground black pepper.

Notes

Nutrition

Calories: 407kcalCarbohydrates: 38gProtein: 34gFat: 15gSodium: 642mgFiber: 11gSugar: 8g
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