Heart-Healthy Canja de Galinha
Discover a wholesome twist on a beloved Portuguese classic with this Heart-Healthy Canja de Galinha, a nourishing chicken and rice soup perfect for supporting your wellness goals. This comforting recipe features tender skinless chicken breasts, nutrient-rich brown rice, and vibrant vegetables like carrots and celery, all simmered in flavorful low-sodium chicken broth to ensure a heart-friendly meal. Enhanced with aromatic garlic, onions, and a touch of olive oil, each spoonful bursts with natural goodness. A splash of lemon juice adds brightness that balances the dish, while fresh parsley provides a pop of color and herbaceous flair. Ready in just over an hour, this gluten-free and low-fat soup is perfect for cozy dinners or meal prepping for a busy week. Serve it hot and let this guilt-free, soul-soothing recipe warm your heart and nourish your body.
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Recipe Information
Ingredients
- 2 pieces skinless chicken breasts
- 6 cups low-sodium chicken broth
- 2 cups water
- 0.5 cup brown rice
- 1 piece large onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, chopped
- 1 leaf bay leaf
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onions and cook, stirring frequently, until they become translucent, about 5 minutes.
Add the minced garlic to the pot and cook for another 1-2 minutes until fragrant.
Pour in the low-sodium chicken broth and water, then add the diced carrots, chopped celery, bay leaf, and black pepper. Stir to combine.
Add the skinless chicken breasts to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for about 30 minutes, or until the chicken is cooked through.
Remove the chicken breasts from the pot and set them aside on a plate to cool slightly before shredding with two forks.
Add the brown rice to the pot and cook for about 20 minutes, or until the rice is tender.
Return the shredded chicken to the pot and stir in the chopped fresh parsley. Taste the soup and season with salt if necessary.
Finally, add the lemon juice and stir. Let the soup simmer for an additional 5 minutes to blend the flavors.
Remove the bay leaf before serving. Serve the soup hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2071 mg | 90% | |
| Total Carbohydrate | 67.7 g | 25% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 22.1 g | ||
| Protein | 128.8 g | 258% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 350 mg | 27% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2426 mg | 52% | |
*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.
