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Tomato Chicken Rice Soup

 Tomato Chicken Rice Soup
"This hearty soup is loaded with vegetables, chicken, rice and herbs. When friends come for lunch, I warm up some garlic toast and make a meal of it," notes Gwen Shawley of El Mirage, Arizona. "It's a great way to cut back on calories and fat."
7 ServingsPrep: 20 min. Cook: 40 min.

Ingredients

  • 1/4 cup King Arthur Unbleached All-Purpose Flour
  • 1 large onion, chopped
  • 1 large green pepper, chopped
  • 2 celery ribs, chopped
  • 3 green onions, chopped
  • 2 teaspoons canola oil
  • 3 garlic cloves, minced
  • 2 cups water
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 cups cooked brown rice
  • 2 cups cubed cooked chicken breast
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 3/4 teaspoon salt

Directions

  • In a small nonstick skillet, brown flour over medium-high heat; set
  • aside. In a Dutch oven, saute the onion, green pepper, celery and
  • green onions in oil until tender. Add garlic; cook 1 minute longer.
  • Stir in flour until blended. Stir in the remaining ingredients;
  • bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.
  • Discard bay leaf. Yield: 7 servings.

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Tomato Chicken Rice Soup (continued)

Nutritional Facts: 1-1/2 cups equals 197 calories, 3 g fat (1 g saturated fat), 34 mg cholesterol, 682 mg sodium, 25 g carbohydrate, 3 g fiber, 17 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.