Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains. For information on women and heart disease, visit Go Red for Women(link opens in new window). (Link opens in a new window)
Chicken and Quinoa Soup
Calories154 Per Serving
Protein20g Per Serving
Fiber2g Per Serving
|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|
|Total Carbohydrate||12 g|
|Dietary Fiber||2 g|
1 , 1/2 starch, 2 very lean meat
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)
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