Chicken-Vegetable Soup with Orzo and Spinach
Recipe modified from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes/Heart-Healthy-Recipes_UCM_465114_RecipeLanding.jsp
Makes 6 servings
% Daily Value*
Total Fat 2 g
Saturated Fat 0 g
Monounsaturate Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 27 mg
Sodium 242 mg
Potassium 199 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Sugars 4 g
Protein 15 g
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
- 4 cups low-sodium chicken broth
- 3 cups water
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried dill
- 2 boneless, skinless chicken breasts
- 1/2 cup whole-wheat orzo
- 14 oz. package of chopped mixed vegetables (frozen)
- 1 cup frozen spinach
- 2 teaspoons lemon juice
- Add chicken broth, water, thyme, and dill into a large, heavy-duty pot. Bring to a boil over high heat.
- When boiling, use tongs to add chicken breasts into the water. Cover, lowering heat to medium or medium-low, so liquid is at a simmer. Cook until chicken is fully-cooked, about 15 to 20 minutes. (Cut into the chicken to check that it is fully cooked.) When chicken is done, use tongs to transfer chicken from soup onto a plate. Carefully, cut chicken into a few pieces to cool quickly.
- Stir in orzo, frozen vegetables, spinach, and lemon juice. Let soup cook over medium heat until orzo is cooked, about 10 minutes.
- Meanwhile, when chicken has cooled down, cut into chunks. Add chicken to the soup when orzo has cooked its 10 minutes, stirring and cooking until chicken is warm, just a couple minutes. Remove soup from heat and serve.