Name: Pumpkin soup with seared chicken
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 8 oz boneless skinless chicken breast, pounded to an even 3/4-inch thickness; 3/4 tsp salt; 1/2 tsp black pepper; 2 tsp olive oil; 7 oz canned pumpkin; 2/3 cup chicken broth; 1/4 tsp garlic powder; 1/2 tsp onion powder; 1/2 tsp ground nutmeg; 1 tsp lemon juice; 3 tbsp nonfat Greek yogurt

Nutrition

Per serving

439 calories

Protein: 61g; 53% of calories
Carbs: 22g; 19% of calories
Fat: 14g; 28% of calories

Instructions

Prep 15 min · Cook 5 min

Season the prepared chicken breast on both sides with half the salt and half the black pepper.
Heat the olive oil in a 12-inch skillet over medium heat. Add the chicken and cook for 5 to 6 minutes per side until deep golden brown and the center is cooked through. Move to a cutting board to rest for 5 minutes. Done when 165°F in the thickest part.
While the chicken cooks, combine the pumpkin, chicken broth, garlic powder, onion powder, nutmeg, and the remaining salt and pepper in a small saucepan over medium heat. Simmer for 5 minutes. Carefully transfer to a blender and blend until smooth.
Stir the lemon juice into the soup. Slice the rested chicken against the grain. Pour the soup into a bowl, top with a dollop of Greek yogurt, and serve the chicken either on top or on the side.

Nutrition

Ingredients

Instructions

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