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DinnerLatin American · 45 min · 4 servingsSopa de pollo con verduras

Chicken and vegetable soup

Each serving has 187 kcal, 22 g of protein, and 3.8 g of fiber, or 11.7 g of protein per 100 kcal. Ready in 45 minutes; makes 4 servings.

  • High in protein
  • Easy to digest
  • Low energy density

Per serving

  • 187 kcalCalories
  • 22 gProtein
  • 3.8 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 11.7 g of protein per 100 kcal.

Chicken and vegetable soup, seen from above
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Ingredients

4 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Water (1.5 liters, or about 6 1/4 cups)
  • Garlic, cilantro or parsley, and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Put the chicken breast in a pot with the water, onion, garlic, and salt.
  2. Bring to a boil, then simmer gently for 20 minutes, skimming off any foam.
  3. Lift out the chicken and shred it with two forks.
  4. Add the potato, carrots, and chayote to the broth and simmer for 10 minutes.
  5. Add the zucchini and simmer 5 minutes more.
  6. Return the chicken, adjust the salt, and serve with chopped cilantro or parsley.

Why it is filling

Warm broth adds fluid, which helps when it is hard to drink enough, and chicken breast poached in it stays soft and easy to chew. All the vegetables are mild and unlikely to cause gas, and the soup has no added fat, so it tends to go down well on days with nausea. Each bowl combines protein, volume, and water.

In numbers, each serving has 22 g of protein and 3.8 g of fiber, with an energy density of 68 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If you only feel like something liquid, sip the broth first and save the chicken and vegetables for a little later.
  • It makes four servings: freeze it in single containers and thaw only what you will eat.

Nutrition facts

Values per serving and for the whole recipe (4 servings), calculated from the ingredients. Protein per 100 kcal: 11.7 g.
NutrientPer servingWhole recipe
Calories187 kcal750 kcal
Protein22 g87.9 g
Carbohydrates18.5 g74 g
Fiber3.8 g15 g
Fat2.8 g11.2 g
Approximate weight278 g (10 oz)1,110 g (39 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Chicken breast350 g420 kcal78.8 g0 g
Boiled potato200 g174 kcal3.7 g3.6 g
Carrot150 g62 kcal1.4 g4.2 g
Zucchini200 g34 kcal2.4 g2 g
Cooked chayote150 g36 kcal0.9 g4.2 g
Onion60 g24 kcal0.7 g1 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chayote, fruit, cooked, boiled, drained, without salt (FDC ID 170403).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  7. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .