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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"You don't have to be a chef or even a particularly good cook to experience proper kitchen alchemy: the moment when ingredients combine to form something more delectable than the sum of their parts. Fancy ingredients or recipes not required; simple, made-up things are usually even better."
-Erin Morgenstern

The refrigerator light goes on...

I had a lovely warm pea soup like this at a restaurant recently but there was something missing. The pea soup was sweet and a bit salty with just a hint of mint flavor. The roasted chicken thighs rounds that out with a nice savory flavor and makes this a great meal. Serve it with a side salad and you are good to go.

Frozen Peas

The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.

4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol


 

Pea Soup with Chicken



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

Makes great leftovers hot or cold.

Serve with Herbed Zucchini or Healthy Caesar Salad or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Mushroom Salad

1 lb boneless skinless chicken thighs (leave whole)
2 tsp olive oil
1 medium onion (diced)
2 cups no salt added vegetable stock
16 ounces frozen peas
1/2 tsp salt
1 tsp dried peppermint
2 cups water

Pea Soup with Chicken recipe from Dr. Gourmet
Place a large skillet in the oven and preheat to 325F.

When the oven is hot, add the chicken thighs to the pan and roast for about 20 minutes. Turn the chicken thighs once or twice.

While the chicken is cooking, place the olive oil in a large sauce pan over medium high heat.

Add the diced onions and cook for about ten minutes. Stir frequently and adjust the heat so the onions don't brown.

Add the vegetable stock, peas, water, salt, and peppermint.

Bring to a slow boil, then reduce the heat and simmer for 20 minutes.

Puree the soup in a blender.

Remove the chicken from the oven and let cool slightly. Cut into large chunks and add to the pureed soup.

Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 282 Calories from Fat 65
  % Daily Value
Total Fat 6g 12%
    Saturated Fat 1g 5%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 398mg 16%
Total Carbohydrates 24g 7%
    Dietary Fiber 7g 26%
    Sugars 10g  
Protein 29g  
Vitamin A 17% Vitamin C 86%
Calcium 7% Iron 16%
Vitamin K 32 mcg Potassium 668 mg
Magnesium 74 mg