Chicken Vegetable Soup with Kale
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Ingredients
- 2 teaspoons vegetable oil (or cooking oil of choice)
- 1/2 cup onion, chopped
- 1/2 cup carrots, chopped
- 1 teaspoon thyme, dried
- 2 garlic cloves, minced
- 2 cups water (or low-sodium chicken broth)
- 3/4 cup tomatoes, diced
- 1 cup chicken, cooked, skinned and cubed
- 1/2 cup brown rice, cooked (or white rice)
- 1 cup kale, chopped (about one large leaf)
Instructions
- Wash hands with soap and water.
- Heat oil in a medium sauce pan. Add onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.
- Add thyme and garlic. Sauté for one more minute.
- Add water or broth, tomatoes, chicken, cooked rice, and kale.
- Simmer for 5 to 10 minutes.
Nutrition
| Calories | 177 |
|---|---|
| Protein | 16 g |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Cholesterol | 44 mg |
| Sodium | 257 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Washington State University The Washington Senior Farmers Market Nutrition Program Puyallup Research and Extension Center