Creamy Tuscan Chicken Soup

Creamy Tuscan Chicken Soup

Creamy Tuscan Chicken Soup

Serves: 6

Ingredients

  • 600 g chicken breast
  • 1 tbsp sun-dried tomato oil ( from the jar)
  • 1 medium red onion, diced
  • 1 tbsp minced garlic
  • 70 g sun-dried tomatoes, drained and chopped
  • 2 tbsp tomato paste
  • 1 tbsp dried mixed herbs
  • 1.2 liters chicken stock
  • 250 g greek yoghurt
  • 120 g spinach, chopped 
  • 30 g Parmesan cheese, grated

Method

  1. Heat the sun-dried tomato oil in a large pot over medium heat. Add red onion and cook for 3–4 minutes, or until softened.
  2. Stir in the garlic and tomato paste. Cook for 1 minute, stirring constantly.
  3. Add the sun-dried tomatoes and dried Italian herbs. Cook until fragrant.
  4. Pour in the chicken stock. Bring to a gentle simmer.
  5. Add the whole chicken breasts and cook until fully cooked through. 
  6. Remove the chicken from the pot and shred.
  7. Return the chicken to the soup.
  8. Reduce the heat to medium-low. Add the greek yoghurt and stir.
  9. Stir in the baby spinach and cook until just wilted.
  10. To serve, sprinkle grated Parmesan and enjoy! 

 

Meal prep tips

Fridge: Store cooked portions in airtight containers for 3–4 days. Refrigerate promptly after cooking.

Meal prep: This recipe is particularly suitable for batch cooking. Divide into six portions once cooled and keep refrigerated. Store any pasta, rice or other sides separately where possible.

Freezer: Yes, with some caution. The chicken and sauce can be frozen for approximately 2–3 months. Greek yoghurt-based sauces can separate slightly after freezing and thawing, so the sauce may not be quite as smooth.

For best results: Thaw overnight in the refrigerator, then reheat gently over low–medium heat, stirring occasionally. Avoid boiling the sauce, as high heat can cause the yoghurt to split.

Best freezer option: If you know you're going to freeze portions, slightly undercook the spinach and add a little fresh Greek yoghurt or Parmesan when reheating to restore the creamy texture.

Macros per serve

Calories 330 kcal

Protein 39g

Carbohydrates 12g

Fat 13g

Fibre 2g

Sugars 7g

 

Health benefits 

 Chicken breast provides high-quality complete protein, supporting muscle maintenance, recovery and satiety. It is also a good source of vitamin B6, niacin and selenium.

Spinach provides vitamin K, folate, vitamin A, vitamin C, magnesium and antioxidant plant compounds. It adds substantial micronutrient value for very few calories.

Sun-dried tomatoes are concentrated in lycopene and other carotenoids, as well as potassium and some fibre. They also provide plenty of flavour without needing a large quantity.

Greek yoghurt makes the sauce creamy while adding protein and calcium. Using plain Greek yoghurt instead of cream keeps the recipe considerably higher in protein and generally lower in saturated fat.

Onion and garlic contribute beneficial plant compounds and add flavour without significantly increasing the calories.

Parmesan provides protein and calcium and adds a strong savoury flavour, meaning a relatively small amount can go a long way.

Olive/sun-dried tomato oil provides predominantly unsaturated fats. As it is calorie-dense, the measured 1 tbsp keeps the amount controlled.

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