Wednesday, January 26, 2011

Get Rid of Your Winter Blues with some Chicken & Brown Rice Soup


Serves 8

To make a vegetarian version, use low-sodium vegetable broth and substitute quartered button mushrooms or cubed firm tofu for the chicken.

Ingredients

8 cups low-sodium chicken broth, divided 
1 medium onion, chopped 
3 medium carrots, chopped 
2 stalks celery, chopped 
2 cups water 
1 cup long-grain brown rice 
1 small chicken breast (about 6 ounces), cut into 1/2-inch cubes 
1 bay leaf 
1 bunch kale, thick stems removed and leaves thinly sliced

Method

In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally. Add remaining 7 1/2 cups broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.

Nutrition

Per serving: 130 calories (20 from fat), 2.5g total fat, 0g saturated fat, 20mg cholesterol, 200mg sodium, 17g total carbohydrate (3g dietary fiber, 3g sugar), 11g protein

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