Chicken & Brown Rice Soup

Chicken & Brown Rice Soup

Brown rice is considered a 'whole grain' and has a low GI rating. Nutrient benefits include antioxidents, high in fiber, high in manganese - all packed into this soup.

CAL P/SERVE
294
kJ P/SERVE
1230
FAT P/SERVE
3.6g
CARBS P/SERVE
20.7g
PROTEIN P/SERVE
41.4g
SUGAR P/SERVE
4.8g
SODIUM P/SERVE
152g
FAT
%
0.7%
ENERGY RDI%
14.1%

As this soup cools down, it will start to thicken up, so if you have any leftovers just add a little more water before reheating. If you don't have access to bbq chicken then grill a chicken breast then either chop or shred into bite size pieces. Optional ingredients you can add to this soup can be spinach and peas.

This recipe is low fat, low sodium, low sugar, high in protein and dairy free.

Ingredients

  • 1 bbq chicken, meat removed
  • ½ onion, diced
  • 1 tbsp. olive oil
  • 1 carrot, chopped
  • 1/2 large zucchini, diced
  • 1/2 cup corn kernels
  • 2 stalks celery, sliced
  • 1/3 cup brown rice
  • 2 bay leaves
  • 2 cloves garlic, crushed
  • Sprinkle oregano
  • Sprinkle paprika
  • ¼ chilli paste or chopped, to taste
  • 3 cups chicken stock, salt reduced
  • 1 cup water

Method

  1. Shred the breast meat off the chicken and set aside.
  2. In a med sized pot, sauté onion in olive oil for 5 mins, then add the chilli.  Add the diced celery, carrot and cook a further 5 minutes stirring.
  3. Now add the zucchini, garlic, and bay leaf, oregano, paprika, chicken stock and water.  Then add the dried brown rice, stirring so it doesn’t stick to the bottom of pan.  Simmer for 10 mins stirring occasionally.
  4. Check to see if the rice is cooked, if not continue to simmer.  If it is cooked then add the corn kernels and chicken and simmer for a couple of minutes until they have heated through. Season with S&P.
  5. Serve immediately.

Nutrition Table

Servings: 4 Serving size:511g
Average Serve Average 100g
Energy 1230 kJ 241 kJ
  294 Cal 58 Cal
Protein 41.4 g 8.1 g
Fat, total 3.6 g 0.7 g
- Saturated 1.0 g 0.2 g
Carbohydrate 20.7 g 4.1 g
- Sugars 4.8 g 0.9 g
Sodium 152 mg 30 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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