This hearty soup has it all! Nutritious vegetables, grains and protein come together in a highfiber,
low-fat, low-sodium soup.
2 teaspoons vegetable oil
½ cup onion (chopped)
½ cup carrot (chopped)
1 teaspoon thyme (ground)
2 garlic cloves (minced)
2 cups water (or chicken broth)
¾ cup tomatoes (diced)
1 cup chicken, cooked, skinned and cubed
½ cup brown rice, cooked
1 cup kale (chopped, about one large leaf)
- Heat oil in a medium sauce pan. Add
onion and carrot. Saute until vegetables are
tender, about 5 to 8 minutes.
- Add thyme and garlic. Saute for 1 more
- Add water or broth, tomatoes, chicken,
cooked rice and kale.
- Simmer for 5 to 10 minutes
Serves 3. Per serving: 180 calories, 5 g total fat, 1 g saturated fat, 17 g protein, 16 g carbohydrates,
3 g dietary fiber, 85 mg sodium.
Recipe courtesy of the U.S. Department of Agriculture, recipefinder.nal.usda.gov.