Chicken Vegetable Soup
Chicken to the rescue! According to the USDA Food Guide Pyramid, a total of five to seven ounces a day of foods from the meat group (meat, poultry, fish, dry beans, eggs and nuts) supplies protein for building and maintaining muscle, iron for healthy blood and other essential vitamins and minerals.
Ingredients:
2 teaspoons vegetable oil
1/2 cup chopped onion
1/2 cup chopped carrot
1 teaspoon ground thyme
2 minced garlic cloves
2 cups water or chicken broth
3/4 cup diced tomatoes
1 cup chicken, cooked, skinned and cubed
1/2 cup brown or white rice, cooked
1 cup chopped kale (about one large leaf)
Directions:
Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5-8 minutes.
Add thyme and garlic. Saute for one more minute.
Add water or broth, tomatoes, cooked rice, chicken and kale.
Simmer for 5 to 10 minutes.
Serving Size: 1/3 of recipe. Yield: 3 servings.
Per Recipe: $2.85
Per Serving: $0.95
Per serving:
- Calories 180
- Total fat 5 grams
- Saturated fat 1 gram
- Cholesterol 40 milligrams
- Sodium 80 milligrams
- Protein: 17 gram