Prep Time: 20 mins Cook Time: 20 mins Total Time: 40 mins Makes: 4 servings
This Healthy White Lasagna Soup with Chicken will fill you up without slowing you down. It’s so good you won’t even miss the heavy cream, butter or flour! Thickened with cauliflower puree, this easy soup recipe is a great way to sneak extra veggies into your family’s diet too.
Ingredients
1 lb. Smart Chicken Boneless Skinless Breasts, boiled and shredded
1-2 tablespoons olive oil
1.5 cups yellow onion, diced small
1.5 teaspoons garlic, minced, about 2-3 cloves depending size
¼ cup sun-dried tomatoes, drain, chop small
2 teaspoons Italian seasoning
pinch kosher salt
few turns cracked black pepper
pinch red pepper flakes
2.5 cups low sodium chicken broth
1 cup 2% milk
24 ounces cauliflower florets, boiled and pureed
1.5 cups baby spinach, chopped small
2 cups shredded mozzarella cheese
6 ounces dry pasta, cooked al dente
Directions
Boil the Chicken: Add water and chicken broth to a pot and bring it to a boil. Add the chicken and let it cook for 15-20 minutes or until it reaches an internal temperature of 165 degrees Fahrenheit. Drain the liquid and let the chicken cool. Once cool to touch, shred the chicken.
Boil and Puree the Cauliflower: Boil a pot of water and add the cauliflower florets. Once fork tender, drain off excess water and add the florets to a blender. Buzz until smooth and creamy. Set aside.
Boil the Pasta: Bring a pot of water to a boil and season it with salt. Cook the pasta according to the package. Al dente is best. Drain off the excess water and set the pasta aside to cool.
Make the Soup: Add olive oil to a soup pot and place it over medium high heat. Add the diced onion and sauté. Next, add the minced garlic and sauté for 1-2 minutes. Add the chopped sun-dried tomatoes and seasonings. (kosher salt, Italian seasoning, cracked black pepper, and red pepper flakes) Stir well.
Next, deglaze the pan with low sodium chicken broth. Once hot, add the 2% milk and the cauliflower puree. Stir well. Reduce the heat to medium and add the shredded mozzarella cheese. One the cheese is fully melted and well combined add the shredded chicken and chopped baby spinach. Mix well. Taste and adjust seasoning accordingly.
Assemble: Add pasta to a bowl and top with the soup. Garnish the soup with a dollop of the ricotta parmesan cheese mixture, fresh torn basil and red pepper flakes. Serve hot and enjoy.
Nutrition
Serving: 1 serving or 1/4 of the soup with pasta, Calories: 472kcal, Carbohydrates: 25g, Protein: 47g, Fat: 22g, Saturated Fat: 10g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Trans Fat: 0.1g, Cholesterol: 122mg, Sodium: 625mg, Potassium: 1584mg, Fiber: 6g, Sugar: 12g, Vitamin A: 1606IU, Vitamin C: 94mg, Calcium: 453mg, Iron: 3mg
