Wednesday, January 4, 2012

Day 4: Chicken, Kale, and Brown Rice Soup

This chicken and rice soup has some flare and is super healthy.   Making homemade soup is the way to go, it always tastes better and is the cheaper option!  Even the low-sodium soups are packed with salt and preservatives. It can stand alone as a balanced meal because it has carbohydrates, protein, fat, and vegetables.  The kale adds a distinctive flavor and packs in extra nutrients, making it a winner!  The more veggies, the better! This soup helps you meet your daily goal of 5 vegetables a day. It has one serving of vegetables per cup of soup! Vegetables are a good source of fiber and they help keep you full.  Instead of using white rice or egg noodles, go for the whole grains! I used brown rice, but you could use barley, bulgar, quinoa, or wheat berries!

Chicken, Kale, and Brown Rice Soup
Serves 12

6 oz of chicken breast*
1 tsp thyme
1 tsp oregano
1 tsp garlic powder
pepper, to taste

1 tsp olive oil
2 cloves of garlic, chopped
1 pound of carrots, sliced
6 stalks of celery, diced
2 onions, diced
4 cups of kale, chopped
10 cups of reduced-sodium chicken stock
1/4 tsp red pepper flakes
1/2 cup brown rice

Directions: Preheat the oven to 350. Season the chicken with the thyme, oregano, garlic powder, and pepper.  Bake on a baking sheet and bake for 30-45 minutes, depending on the thickness of the chicken. The center should no longer be pink and the juices should run clear.  Allow the chicken to cool, and dice into bite-size pieces.

Heat the oil in the medium saucepan and add the garlic and onions. Allow to cook for 2 minutes.  Add the carrots, celery, and onions and cook for 5 minutes.  Add the remaining ingredients and bring to a boil.  Reduce heat and allow to simmer for one hour.

*You may also use cooked roaster chicken meat, or leftover baked chicken!

Nutrition Facts: 1 1/2 cups

Nutrition Facts
Serving Size  ( 324 g )
Amount Per Serving
Calories  147Calories from Fat 31
% Daily Value *
Total Fat  3g6%
Saturated Fat  1g4%
Trans Fat  0g
Cholesterol  12mg4%
Sodium  112mg5%
Total Carbohydrates  7%
Dietary Fiber  2g8%
Sugars  4g
Protein  11g27%
Vitamin A  65%Vitamin C  41%
Calcium  6%Iron  7%

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