Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains.
Nutrition Facts
Chicken and Quinoa Soup
Calories
154 Per ServingProtein
20g Per ServingFiber
2g Per ServingNutrition Facts
Calories | 154 | |
---|---|---|
Total Fat | 2.5 g | |
Saturated Fat | 0.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 0.5 g | |
Cholesterol | 48 mg | |
Sodium | 139 mg | |
Total Carbohydrate | 12 g | |
Dietary Fiber | 2 g | |
Sugars | 3 g | |
Protein | 20 g |
Dietary Exchanges
1/2 starch, 2 very lean meat, 1
Ingredients
-
1 lb. boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes) -
4 cups fat-free, low-sodium chicken broth -
1 large onion (chopped) -
3/4 cup water -
1 medium carrot (sliced) -
3 large garlic cloves (minced) -
1 Tbsp. chopped, fresh thyme -
1 medium dried bay leaf -
1/4 tsp. pepper -
1/3 cup uncooked quinoa (rinsed, drained) -
2 oz. sugar snap peas (trimmed, sliced diagonally)
Directions
-
In a large saucepan, stir together the chicken, broth, onion, water, carrot, garlic, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce the heat and simmer, partially covered, for 5 minutes. -
Stir in the quinoa. Cook for 5 minutes. -
Stir in the peas. Cook for 5 to 8 minutes, or until the quinoa is tender and the chicken is no longer pink in the center. Discard the bay leaf before serving the soup.
Cooking Tip: Look for quinoa near the rice and other grains in the supermarket. Unless you buy prewashed quinoa, rinse it in a fine strainer under cold running water until the water runs clear. This is done to remove the bitter coating called saponin.
Tip: Serves 6 - 1 1/3 cups per serving