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Simple Chicken and Oat Groat Soup

Becky Luigart-Stayner
Yield 6 servings (serving size: about 1 2/3 cups)
Once cooked, oat groats possess a resilient bite similar to that of wheat berries. They add a delightful textural contrast to the other elements of this satisfying soup.

Ingredients

  • 2 1/2 cups water
  • 1 cup uncooked oat groats
  • 1 tablespoon olive oil
  • 1 1/2 cups chopped onion
  • 1 cup chopped celery
  • 3/4 cup chopped carrot
  • 1 cup diced zucchini
  • 2 garlic cloves, minced
  • 4 cups fat-free, less-sodium chicken broth
  • 2 cups chopped skinless, boneless rotisserie chicken breast
  • 1 cup (1-inch) cut green beans
  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon salt
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 cup frozen green peas, thawed
  • 1/3 cup chopped fresh basil

Nutrition Information

  • calories 285
  • caloriesfromfat 20 %
  • fat 6.4 g
  • satfat 1.2 g
  • monofat 2.9 g
  • polyfat 1.3 g
  • protein 23.3 g
  • carbohydrate 35.2 g
  • fiber 7.4 g
  • cholesterol 40 mg
  • iron 3.1 mg
  • sodium 635 mg
  • calcium 87 mg

How to Make It

  1. Combine 2 1/2 cups water and groats in a large saucepan; bring to a boil. Reduce heat, and simmer 45 minutes or until tender (do not overcook). Drain; wipe pan with a paper towel.

  2. Heat oil in pan over medium-high heat. Add onion, celery, and carrot; sauté 8 minutes or until tender. Add zucchini and garlic; sauté 2 minutes. Add cooked groats, broth, and next 5 ingredients (through tomatoes); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in peas and basil.