Chicken Vegetable Soup with Kale

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  • 2 tsp. vegetable oil
  • ½ cup onion (chopped)
  • ½ cup carrot (chopped)
  • 1 tsp. ground thyme
  • 2 cloves minced garlic
  • 2 cups water or chicken broth
  • ¾ cup diced tomatoes
  • 1 cup chicken, cooked, skinned and cubed
  • ½ cup cooked brown rice
  • 1 cup kale (chopped, about one large leaf)

PREPARATIONS

  1. Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about five to eight minutes.
  2. Add thyme and garlic. Sauté for one more minute.
  3. Add water or broth, tomatoes, cooked rice, chicken and kale.
  4. Simmer for five to 10 minutes.

Makes: 3 servings

Nutritional Information (per serving)

Total Calories 180
Total Fat 5 g
Protein 17 g
Carbohydrates 16 g
Dietary Fiber 3 g
Saturated Fat 1 g
Sodium 85 mg
Total Sugars 2 g

 

Source: USDA