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Wellness

Published on February 01, 2018

Chicken Vegetable Soup with Kale

Bowl of Chicken Vegetable Soup with Kale

This hearty soup has it all! Nutritious vegetables, grains and protein come together in a high-fiber, low-fat, low-sodium soup.

Number of servings: 3

Ingredients

2 teaspoons vegetable oil

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

Directions

  1. Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5 to 8 minutes.
  2. Add thyme and garlic. Saute for 1 more minute.
  3. Add water or broth, tomatoes, chicken, cooked rice and kale.
  4. Simmer for 5 to 10 minutes.

Per serving: 180 calories, 5 g total fat, 1 g saturated fat, 17 g protein, 16 g carbohydrates, 3 g dietary fiber, 85 mg sodium.

Recipe courtesy of the U.S. Department of Agriculture, recipefinder.nal.usda.gov.

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