Dill Chicken Soup

Name: Dill Chicken Soup
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6 servings (2 quarts).
Ingredients: 1 tablespoon canola oil; 2 medium carrots, chopped; 1 small onion, coarsely chopped; 2 garlic cloves, minced; 1/2 cup uncooked whole wheat orzo pasta; 1-1/2 cups coarsely shredded rotisserie chicken; 6 cups reduced-sodium chicken broth; 1-1/2 cups frozen peas (about 6 ounces); 8 ounces fresh baby spinach (about 10 cups); 2 tablespoons chopped fresh dill or 1 tablespoon dill weed; 2 tablespoons lemon juice; Coarsely ground pepper, optional

I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts

Ingredients

1 tablespoon canola oil
2 medium carrots, chopped
1 small onion, coarsely chopped
2 garlic cloves, minced
1/2 cup uncooked whole wheat orzo pasta
1-1/2 cups coarsely shredded rotisserie chicken
6 cups reduced-sodium chicken broth
1-1/2 cups frozen peas (about 6 ounces)
8 ounces fresh baby spinach (about 10 cups)
2 tablespoons chopped fresh dill or 1 tablespoon dill weed
2 tablespoons lemon juice
Coarsely ground pepper, optional

Directions

In a 6-qt. stockpot, heat oil over medium heat. Add carrots, onion and garlic; saute until carrots are tender, 4-5 minutes.
Stir in orzo, chicken and broth; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes. Stir in peas, spinach and dill; return to a boil. Reduce heat; simmer, uncovered, until orzo is tender, 3-4 minutes. Stir in lemon juice. If desired, top each serving with coarsely ground pepper.

Nutrition Facts

1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.