Weight Loss Wednesday: Italian Chicken Quinoa & Vegetable Soup

It's been a while since we posted a Weight Loss Wednesday post; but both Test Kitchens are keeping up with their resolutions to eat cleaner and healthier; and move more. Rebecca and Doug text each other a few times a week with their step counts for the day- seeing who walked more. Thanks to his new job, Doug has been in the lead lately.

Part of our resolution is to break bad habits and replace them with healthier ones. Recently, Rebecca was hosting a girl's night: which usually consists of going out for rich, indulgent food and a few glasses of wine. Instead, she did a girl's night at home; and made a pot of soup and flatbread to enjoy instead. The end result was still the same: lots of good conversation and catching up: and a fraction of the calories normally consumed. Oh, and the soup was pretty delicious too!

Crockpot Italian Chicken Quinoa & Vegetable Soup
Recipe courtesy of: Chelsea's Messy Apron


2 small (12 ounces or about 3/4ths a pound) boneless skinless chicken breasts
1 cup chopped yellow onion
1 cup chopped celery
1 cup diced carrots
1 and 1/2 teaspoon minced garlic
3/4 cup uncooked quinoa
1 can (14.5 ounces) fire-roasted diced tomatoes
6 cups chicken broth*
1/4 teaspoon red pepper flakes
1/2 - 1 full teaspoon Italian seasoning
2 teaspoons dried oregano
1/2 - 1 full tablespoon dried basil
Salt and pepper, to taste preference
Parmesan Cheese
Optional: fresh rosemary, fresh parsley

Lightly spray a slow cooker with non-stick spray.
Add in the raw boneless skinless chicken breasts, chopped yellow onion, chopped celery, diced carrots, garlic, uncooked quinoa (rinse first if your quinoa isn't pre-rinsed), and un-drained fire-roasted diced tomatoes.

Add in the broth along with all the seasonings -- red pepper flakes, Italian seasoning, dried oregano, and dried basil.
Cover and cook on high for 3-5 hours (Mine took 4 hours) or until the quinoa has popped and the chicken shreds easily.
Shred the chicken and return it to the crockpot. Add in any more seasonings to taste. Add in fresh rosemary and fresh parsley if desired.
NOTE: the longer this soup "sits" or cooks the more broth that gets absorbed into the quinoa. This makes it heartier and also less brothy. If you want a more brothy soup, watch carefully and remove from the heat of the slow cooker when it is your desired consistency. Alternatively add more broth as desired.
Top each bowl with freshly shredded Parmesan cheese and enjoy!

Nutrition information: Approximately 6-8 servings, 225 calories per serving. 

This turned out to be a zesty, hearty soup that provided plenty of leftovers, and re-heated well. When the entire house came down with a cold a few days later, this was a great twist on chicken noodle soup. 

How are you doing with your New Years resolutions? Are you closer to your goals? Leave your comments in the notes below!

Stay Cool,
The Cool Dads Crew