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Chicken and Quinoa Soup

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Chicken and Quinoa Soup
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Chicken and Quinoa Soup

Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains.

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.

  1. 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.
  2. Stir in the quinoa. Cook for 5 minutes.
  3. 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

Nutrition Facts

Chicken and Quinoa Soup

CaloriesCalories

154 Per Serving

ProteinProtein

20g Per Serving

FiberFiber

2g Per Serving

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

 

Quick-cooking quinoa compliments this chicken and vegetable soup adding texture and some whole grains.

Nutrition Facts

Chicken and Quinoa Soup

CaloriesCalories

154 Per Serving

ProteinProtein

20g Per Serving

FiberFiber

2g Per Serving
×
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.

  1. 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.
  2. Stir in the quinoa. Cook for 5 minutes.
  3. 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

 

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