This High-Protein Tuscan Tomato Chicken Bowl is Keto-Approved

Combine leftover soup with cooked farro, sautéed kale and shredded roasted chicken. Top with generous shavings of Parmesan cheese.

Tuscan Tomato Chicken Bowl - soupPhoto Credit: Stacey Brandford
Servings Prep Time Cook Time
4servings 15minutes 25minutes
Servings Prep Time
4servings 15minutes
Cook Time
Servings: servings
Servings: servings
  1. Bring a large pot of salted water to a boil. Add farro; gently boil until al dente or as tender as you like (this may take 20 to 30 minutes); drain. (Make-ahead: Spread out on a baking sheet to cool and stir in a little olive oil. Pack into a container and refrigerate for up to 3 days.)
  2. Meanwhile, wash kale, trim stems and slice out ribs; stack leaves and cut into small pieces. Using a mortar and pestle, crush fennel seeds.
  3. Heat oil in a large skillet over medium heat. Add shallot and garlic; season with fennel seeds, salt and pepper. Sauté just until softened, about 5 minutes. Add kale in batches, stirring to coat with oil (add a few splashes of water, if needed). Cover and sauté for 5 minutes. Remove to a small bowl and cover to keep warm.
  4. Reheat soup. Divide among bowls and top with farro, kale and chicken. Sprinkle with Parmesan and serve.
Recipe Notes

Nutrients per serving: 450 calories, 30 g protein, 18 g fat (4 g saturated fat), 37 g carbohydrates (4 g fibre), 49 mg cholesterol, 299 mg sodium.

Also, did you know? Farro (also known as emmer) has a nutty flavour and slightly chewy texture. It’s high in fibre and protein. A ½ cup serving contains 4 g protein and 3.5 g fibre – almost twice as much as brown rice.

For more of Jennifer Danter's cooking, check out this Sheet Pan Roasted Tomato Soup recipe.