Tomato Chicken Rice Soup
TOTAL TIME: Prep: 20 min. Cook: 40 min.
YIELD: 7 servings.
"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."
Ingredients
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1/4 cup all-purpose flour
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1 large onion, chopped
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1 large green pepper, chopped
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2 celery ribs, chopped
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3 green onions, chopped
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2 teaspoons canola oil
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3 garlic cloves, minced
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2 cups water
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2 cans (14-1/2 ounces each) reduced-sodium chicken broth
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2 cups cooked brown rice
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2 cups cubed cooked chicken breast
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1 can (14-1/2 ounces) diced tomatoes
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1 teaspoon dried oregano
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1 teaspoon dried thyme
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1 bay leaf
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3/4 teaspoon salt
Directions
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1.
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.
Nutrition Facts
1-1/2 cups: 197 calories, 3g fat (1g saturated fat), 34mg cholesterol, 682mg sodium, 25g carbohydrate (0 sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
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