Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains.
Nutrition Facts
Chicken and Quinoa Soup
Calories
Protein
Fiber
Nutrition 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 , 1/2 starch, 2 very lean meat
Ingredients
Servings 6
-
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
Tip: Click on step to mark as complete.
-
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
