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