Adventures of Eating with dReJ: healthy, cheap, delicious

Here’s the link to the recipe from Cooking Light: Chicken and Parsnip Soup

Great for a "bring it to work" lunch


Total: 40 minutes
Yield: 4 servings (serving size: 1 1/3 cups)


  • 1 1/2  teaspoons  olive oil
  • 3/4  cup  thinly diagonally sliced parsnip (2 parsnips) (see below if you have no clue what a parsnip is)
  • 3/4  cup  thinly sliced shallots (2 shallots)
  • 1  (4-ounce) package gourmet mushroom blend (just pick your favorite kind OR whatever is on sale!)
  • 1  garlic clove, minced
  • 2 1/2  cups  fat-free, lower-sodium chicken broth
  • 1  cup  water
  • 1  cup  chickpeas (garbanzo beans), rinsed and drained
  • 1  cup  shredded skinless, boneless rotisserie chicken breast (we just bought 1 chicken breast and cooked it in the oven and shredded it later)
  • 1/2  teaspoon  freshly ground black pepper
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  hot sauce
  • 1  thyme sprig
  • 2  tablespoons  chopped fresh parsley

What the heck is a parsnip?
I have to take full credit here, I actually knew what a parsnip was and where to find it in the store when RJ didn’t. That happens so rarely I have to brag. For those of you wondering…you’ll find parsnips in the produce section of your grocery. Here’s what to look for:

Parsnips are a root veggie related to the carrot!

Dont’ be afraid – these little guys are delicious. They are a little sweeter than carrots and have been eaten since ancient times, so you can get in touch with your ancestors by incorporating more of these into your meals. Or not! 🙂

Anyway – peel them like a carrot before using.
This is a super easy to make soup. And you can make it spicier if you want by adding your own style of hot sauce! Since it’s a lighter meal at about 204 calories (serving size 1 and 1/3 cup), we made this with an Herb Scented Drop Biscuits.
Biscuit Recipe (super easy for those not inclined to bake)
Ingredients: 1 cup all purpose flour (we used whole wheat flour)
3/4 teaspoon baking powder
1/4 teaspoon salt
1 tablespoon cold unsalted butter (we just used our smart balance butter)
Mix all these things together in a bowl until it resembles a coarse meal texture.  Then make a well in the center of it and add:
1/3 cup 1% milk
2 tbsp plain fat free Greek yogurt
1.5 teaspoons fresh thyme leaves
Stir these in until JUST combined. Drop by heaping tablespoons onto a baking sheet coated with cooking spray to form 8 biscuits. Coat tops of dough with cooking spray and bake at 450 for 15 minutes or until golden brown.
4 servings (2 biscuits each)
Calories: 156, fAT: 3.5
These biscuits were pretty tasty to be so quick and simple. If i were to make them again, I might add some more spices or flavors like garlic or cracked red pepper.
dRej Says: This was a really interesting soup. It was a perfect meal to bring to work and reheat and you can always turn up the spice if you wanted to with some extra dashed of your fav hot sauce. Or for a family that has mixed feelings about spicy – you can add this in later!
Calories: Soup + 2 biscuits is about 359.

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