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Chicken and Rice Soup

Photo: Kate Sears; Styling: Gerri Williams
Prep time 15 mins
Cook time 45 mins
Total time 1 hr
Yield Serves 6

Ingredients

  • Salt and pepper
  • 1/2 cup long-grain brown rice, rinsed
  • 2 tablespoons canola oil
  • 2 carrots, cut into 1/2-inch dice
  • 1 large onion, chopped
  • 1 rib celery, thinly sliced
  • 1 clove garlic, minced
  • 2 large boneless, skinless chicken breast halves (6 to 8 oz. each), cut into 1/2-inch dice
  • 6 cups low-sodium chicken broth
  • 1 cup cauliflower florets, cut into small pieces
  • 1 cup broccoli florets, cut into small pieces
  • 1/2 cup frozen peas, thawed
  • 2 tablespoons chopped fresh parsley

Nutrition Information

  • calories 207
  • fat 6 g
  • satfat 0.0 g
  • protein 18 g
  • carbohydrate 22 g
  • fiber 3 g
  • cholesterol 30 mg
  • sodium 907 mg

How to Make It

  1. Bring a large pot of salted water to a boil. Add rice, cover, reduce heat and cook until tender, about 30 minutes. Drain and rinse under cold running water. Set aside.

  2. Warm oil in a large pot over medium-high heat. Add carrots, onion and celery and cook, stirring, until slightly softened, about 3 minutes. Add garlic; cook and stir 1 minute. Add chicken, then broth. Bring to a boil over high heat, then reduce to low. Simmer for about 10 minutes.

  3. Add cauliflower, broccoli and peas to soup. Stir in rice. Cook until vegetables are soft, about 10 minutes. Sprinkle with parsley; season with salt and pepper. Serve hot.