Heart-Healthy Canja
Warm your soul and nourish your body with Heart-Healthy Canja, a wholesome twist on the classic Portuguese chicken and rice soup. Packed with nutrient-rich ingredients like long-grain brown rice, vibrant diced vegetables, and tender shredded chicken, this comforting recipe skips the excess sodium and unhealthy fats, opting instead for a splash of heart-friendly olive oil and bright lemon juice to enhance its flavor. A fragrant dash of dried thyme and fresh parsley brings an herbaceous depth, while low-sodium chicken broth keeps the dish light yet satisfying. Ready in just an hour, this one-pot wonder is perfect for busy weeknights or meal prepping, serving up to six bowls of pure comfort. Whether you’re in search of a guilt-free comfort food or a hearty soup to boost your health, this Heart-Healthy Canja delivers it all with a deliciously nourishing touch.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 stalks celery, diced
- 2 medium carrots, diced
- 1 pound boneless, skinless chicken breasts
- 8 cups low-sodium chicken broth
- 1 cup long-grain brown rice, rinsed
- 1 piece bay leaf
- 0.5 teaspoon dried thyme
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
In a large pot, heat the olive oil over medium heat.
Add the finely chopped onion and sauté for about 3 minutes until it becomes translucent.
Stir in the minced garlic, diced celery, and diced carrots. Cook for an additional 3-4 minutes until the vegetables begin to soften.
Add the boneless, skinless chicken breasts to the pot, followed by the low-sodium chicken broth.
Increase the heat to high, bringing the mixture to a boil. Skim off any foam that rises to the surface.
Once boiling, reduce the heat to a simmer. Add the rinsed long-grain brown rice, bay leaf, and dried thyme to the pot.
Cover the pot and let the soup simmer for about 30 minutes, stirring occasionally.
Remove the chicken breasts from the pot and shred them using two forks.
Return the shredded chicken to the pot and stir in the freshly squeezed lemon juice and chopped fresh parsley.
Season the soup with salt and ground black pepper, adjusting to taste.
Simmer the soup for an additional 5 minutes to let the flavors meld together.
Remove the bay leaf before serving.
Ladle the canja into bowls and serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2278 mg | 99% | |
| Total Carbohydrate | 89.0 g | 32% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 22.5 g | ||
| Protein | 167.6 g | 335% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 334 mg | 26% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2664 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
