Rustic Chicken Soup (Serves 4)
Ingredients
- 1 teaspoon olive oil
- 3/4 cup chopped onion
- 1 medium carrot, cut into matchstick-size
pieces (about 3/4 cup)
- 1/2 medium rib of celery, thinly sliced
- 1 medium garlic clove, minced
- 8 ounces boneless, skinless chicken breasts,
all visible fat discarded, cut into 1/4-inch
cubes
- 1 14.5-ounce can fat-free, low-sodium chicken
broth
- 2 tablespoons uncooked quick-cooking brown rice
- 1/8 teaspoon crushed red pepper flakes
- 3 to 4 tablespoons chopped fresh basil leaves
- 1/4 teaspoon salt
- 1/4 cup shredded fat-free or part-skim mozzarella
cheese
- 2 teaspoons shredded or grated Parmesan cheese
Directions
Heat a large saucepan over medium-high heat.
Add the oil and swirl to coat the bottom. Cook
the onion, carrot, celery, and garlic for 4 minutes,
or until the onion is soft, stirring frequently.
Stir in the chicken. Cook for 15 seconds, stirring
constantly.
Add the broth, rice, and pepper flakes. Increase
the heat to high and bring to a boil. Reduce the
heat and simmer, covered, for 10 minutes, or until
the celery is tender. Remove from the heat. Stir
in the basil and salt. Ladle into soup bowls.
Sprinkle with the mozzarella and Parmesan.
Nutrients per Serving
Calories 123; Total Fat 2.0 g; Saturated Fat 0.5
g; Polyunsaturated
Fat 0.5 g; Monounsaturated Fat 1.0 g; Cholesterol
35 mg; Sodium 323 mg; Carbohydrates 8 g; Total
Sugars 2 g; Dietary Fiber 1 g; Protein 17 g
Credits
This recipe is reprinted with permission from
Love Your Heart, © 2006 by the American
Heart Association.
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