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AZ Health Zone

Chicken Vegetable Soup with Kale

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Servings: 3
Course: Dinner
Ingredients Equipment Method Notes

Ingredients
  

  • Ingredients
  • ½ cup peeled and chopped onion
  • ¾ cup chopped carrot
  • 2 teaspoons vegetable oil
  • 1 teaspoon ground thyme
  • 2 cloves peeled and finely diced garlic
  • 3 cups canned low-sodium chicken broth
  • ¾ cup tomatoes diced
  • 1 cup cubed cooked, skinless chicken
  • 1 cup cooked brown rice cooked
  • 2 cups chopped kale

Equipment

  • Large Pan
  • Stove
  • Knife
  • Cutting Board

Method
 

  1. Directions
  2. Wash hands with warm water and soap.
  3. Wash fresh vegetables before preparing.
  4. Heat oil in a large pan over medium heat.
  5. Add onion and carrot to pan. Cook until vegetables are tender, about 5-8 minutes.
  6. Stir in thyme and garlic. Cook for one minute.
  7. Add broth, tomatoes, cooked rice, chicken and kale.
  8. Simmer for 5-10 minutes before serving.
  9. Serve hot.

Notes

Nutrition Facts (Per Serving)
Calories, 264; Carbohydrate, 27 g; Protein, 22 g; Total Fat, 9 g; Saturated Fat, 2 g; Trans Fat, 0 g; Cholesterol, 39 mg; Fiber, 4 g; Total Sugars, 3 g; Sodium, 126 mg; Calcium, 114 mg; Folate, 32.5 mcg; Iron, 2.6 mg; Calories from Fat, 30%.
Makes 3 servings, approximately 2 ½ cups each.

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