Chicken Vegetable Soup with Kale

By Ms. Lizz

Chicken Vegetable Soup with Kale
photographer: Nikki Sheriff
  • 2 teaspoons vegetable oil

  • 1/2 cup fresh onion, chopped

  • 1/2 cup carrots, chopped

  • 1 teaspoon ground thyme

  • 2 medium garlic cloves, minced

  • 2 cups water (or chicken broth)

  • 3/4 cup tomatoes, red, fresh, year round average, chopped or sliced

  • 1 cup cooked chicken breast, diced

  • 1/2 cup brown rice, medium grain, cooked (or substitute white rice)

  • 1 cup kale, chopped (about one large leaf)

  1. Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes. Add thyme and garlic. Saute for one more minute.

  2. Add water or broth, tomatoes, cooked rice, chicken, and kale. Simmer for 5-10 minutes.

Nutritional Facts

Calories 184.4
Total Carbs 17.1g
Dietary Fiber 2.8g
Sugars 3.3g
Total Fat 6g
Saturated Fat 1.1g
Unsaturated Fat 4.9g
Potassium 0mg
Protein 15.1g
Sodium 58.3mg
Dietary Exchanges
1 Fat
1/2 Meat
1/2 Starch
2 Vegetable
2 Very Lean Meat

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