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Friday, January 13, 2012

Chicken, Kale & Brown Rice Recipe

This soup was very yummy and healthy, great twist on traditional chicken & noodle soup! Both kids and husband loved this it! It made more then enough for leftovers, I even froze a serving, for a quick solo lunch. Enjoy!!

Here's the recipe...
Serves 8


8 cups low-sodium chicken broth, divided
1 medium onion, chopped
3 medium carrots, chopped
2 stalks celery, chopped
2 cups water
1 cup long-grain brown rice
1 small chicken breast (about 6 ounces), cut into 1/2-inch cubes
1 bay leaf
1 bunch kale, thick stems removed and leaves thinly sliced


In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally. Add remaining 7 1/2 cups broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.

Nutritional Infomation

Per serving: 130 calories (20 from fat), 2.5g total fat, 0g saturated fat, 20mg cholesterol, 200mg sodium, 17g total carbohydrate (3g dietary fiber, 3g sugar), 11g protein

For My Vegetarian Friends
To make a vegetarian version, use low-sodium vegetable broth and substitute quartered button mushrooms or cubed firm tofu for the chicken.

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