Lean Chicken & Rice Soup
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 430
Protein 42g
Fat 12g
Carbs 39g
Total Time 45 minutes
Lean Chicken & Rice Soup
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Ingredients
Ingredients for 5 servings
- 2 tablespoons olive oil
- 1 small onion, chopped
- 1/2 cup leek, chopped (bulb only)
- 2 celery stalks, chopped
- 2 tablespoons garlic, minced
- 1 1/2 tablespoons low sodium The Fit Cook garlic & herb Land seasoning
- 2 teaspoons cumin
- 1 teaspoon turmeric
- 2 teaspoons fennel powder (OPTIONAL)
- 2 teaspoons white pepper (OPTIONAL)
- 1 large carrot, chopped
- 5 cups low sodium chicken broth
- 1 1/2 lb chicken breast
- 2 bay leaves
- 1/2 cup unsweetened almond milk
- 1 tablespoon arrowroot (or cornstarch) mixed with 1 tablespoon water
- 3 cups cooked brown rice or Jasmine rice
- sea salt & pepper to taste
Steps
- Set a heavy bottom pot on medium heat and once hot, add olive oil and sauté onion, leek, celery and garlic for 2 minutes. Then add the seasonings and bloom the spices for 2 minutes. Add carrots and stir.
- Pour in the chicken broth and bring to a light simmer. Once simmering, reduce the heat to a low, gentle simmer and add the chicken breast and bay leaves. Cover and cook for 25 minutes.
- Remove the chicken breast with tongs and shred with forks. Add almond milk and arrowroot slushy and stir the pot to thicken. Add the rice and chicken back to the pot.
- Cover and cook for an additional 10 minutes. Season to taste with sea salt & pepper.
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Calories
430
Protein
42g
Fat
12g
Carbs
39g
Sodium
420mg
Fiber
2g
Sugar
2g