Getting a full complement of nutrients and protein can be a challenge. This soup, from state nutritionist Ophelia Steppe, solves that challenge. “What’s great about this recipe is that it combines protein-rich chicken with calcium-packed kale,” she says, “both of which are beneficial for maintaining optimal bone and muscle health.” To up the protein content, use bone broth or low-sodium chicken stock instead of water. You can add canned chickpeas or white beans—along with other fresh vegetables—for even more vitamins and minerals. Just be sure to include a little extra water or broth to cover all the ingredients.

MAKES 3 SERVINGS

Ingredients
2 teaspoons vegetable oil (or cooking oil of choice)
½ cup onion, chopped
½ cup carrots, chopped
1 teaspoon thyme, dried
2 garlic cloves, minced
2 cups water (or low-sodium chicken broth)
¾ cup tomatoes, diced
1 cup chicken, cooked, skinned, and cubed
½ cup brown or white rice, cooked
1 cup kale, chopped (about one large leaf)

Directions
1. Heat the oil in a medium saucepan.
2. Add the onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.
3. Add the thyme and garlic. Sauté for one more minute.
4. Add the water or broth, tomatoes, chicken, cooked rice, and kale.
5. Simmer for 5 to 10 minutes.

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SOURCE: USDA MyPlate