Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.9% of RDA
• Calories: 17.6% of RDA
• Carbs: 9.4% of RDA
• Fat (total lipid): 30.1% of RDA
• Fiber: 25.8% of RDA
• Fructose: 19.4% of RDA
• Protein: 20.6% of RDA
• Sodium: 45.7% of RDA
• Sugar: 39.3% of RDA
• Vitamin A (IU): 35.9% of RDA
• Vitamin B6: 49.5% of RDA
• Vitamin C: 48.7% of RDA
• Iron: 2.7% of RDA
• Magnesium: 22.6% of RDA
• Manganese: 6.3% of RDA
• Niacin: 62.5% of RDA
• Potassium: 34.4% of RDA
• Zinc: 10.2% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Heat the olive oil in a large saucepan over medium heat until shimmering. Add the onions, diced pepper, and red pepper flakes and cook, stirring occasionally, until the onions are translucent and very tender, about 10 minutes.
2.
Stir in the tomatoes and their juices, plus the water, and bring to a boil.
3.
Reduce the heat to low and simmer, stirring occasionally, until the flavors have melded, about 30 minutes.
COOKING THE CHICKEN
4.
While the soup is simmering, heat a frying pan over medium-high heat. Coat the bottom with any high heat oil.
5.
Add the chicken breasts to the pan and cook for 5-8 minutes on each side, making sure chicken is done all the way through and the skin begins to crisp on the outside.
6.
Once done, cut into strips and set aside.
PUREEING THE SOUP
7.
Add the basil, season with salt and pepper, remove from the heat, and let cool briefly, about 5 minutes.
8.
Set a fine-mesh strainer over a large, heatproof bowl.
9.
Using a blender, purée the soup in batches until smooth, removing the small cap from the blender lid (the pour lid) and covering the space with a kitchen towel (this allows steam from the hot soup to escape and prevents the blender lid from popping off).
10.
Pour the blended soup through the strainer, pressing on the solids with a rubber spatula or ladle; discard the solids. Taste the soup and season with additional salt and pepper as needed.
11.
Return the soup to the saucepan and reheat on medium until hot.
12.
Top with chicken strips, parsley, fresh ground pepper and avocado.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 352
Protein 23.2 g
Carbohydrates 25.9 g
Iron 0.50 mg
Fiber 7.22 g
Calcium 19.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
