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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Simple Chicken and Oat Groat Soup

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.

Cooking Light SEPTEMBER 2006

  • Yield: 6 servings (serving size: about 1 2/3 cups)

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

Preparation

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.

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.

Nutritional Information

Amount per serving
  • Calories: 285
  • Calories from fat: 20%
  • Fat: 6.4g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 1.3g
  • Protein: 23.3g
  • Carbohydrate: 35.2g
  • Fiber: 7.4g
  • Cholesterol: 40mg
  • Iron: 3.1mg
  • Sodium: 635mg
  • Calcium: 87mg
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Simple Chicken and Oat Groat Soup recipe

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