Chicken and Vegetable Soup

Leeks and fennel are great sources of polyphenols. Leeks are a particularly great source of the polyphenol kaempferol, and fennel contains rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are potent anti-inflammatory agents that have powerful effects on your health.

Ingredients

• bowl of chicken and vegetable soup
• 2 ½ - 3 pounds chicken breasts, skin-on, bone-in
• Olive oil
• Kosher salt and freshly ground black pepper
• 3 tablespoons unsalted butter or ghee
• 5 cups chopped leeks, white and light green parts (3 leeks)*
• 4 cups chopped fennel, tops and cores removed (3 bulbs)
• 1 cup chopped onion (1 large)
• 3 cups diced carrots (5 medium)
• 1 tablespoon minced garlic (3 cloves)
• 1 tablespoon chopped fresh tarragon leaves
• ¼ cup all-purpose flour
• 7 cups chicken stock, preferably homemade
• 1 (2-by-3-inch) piece of Italian Parmesan cheese rind
• 1 (10-ounce) box frozen organic peas
• ¼ cup minced fresh parsley

* To prep the leeks, cut off the dark green leaves at a 45-degree angle and discard. Chop the white and light green parts, wash well in a bowl of water and spin dry in a salad spinner. Wet leeks will steam rather than sauté.

Method

1. Preheat the oven to 350˚ F.
2. Place the chicken on a sheet pan skin-side up, rub the skin with olive oil and season generously with salt and pepper. Roast for 35 minutes, until a thermometer registers 130˚ F to 140˚ F. Set aside until cool enough to handle. Remove and discard the skin and bones and cut the chicken into 1-inch pieces. Set aside.
3. Meanwhile, melt the butter or ghee in a medium heavy-bottomed pot or Dutch oven, over medium heat. Add the leeks, fennel, onions, and carrots and sauté over medium-high heat for 15 minutes, stirring occasionally, until the onions are tender but not browned.
4. Stir in the garlic and tarragon and cook for one minute. Sprinkle on the flour and cook, stirring constantly, for 2 minutes.
5. Add the chicken stock, 4 teaspoons salt, 1 ½ teaspoons pepper and the Parmesan rind. Bring to a boil, lower the heat and simmer, partially covered, for 20 minutes.
6. Add the chicken and peas and simmer uncovered for 5 minutes.
7. Remove from heat. Remove the Parmesan rind and add the parsley.
8. Serve and enjoy!

Adapted from Ina Garten