Low Fat Canja
Discover the wholesome comfort of Low Fat Canja, a healthier spin on the traditional Portuguese chicken soup that’s packed with flavor and perfect for lighter meals. This nourishing recipe combines lean chicken breast, vibrant vegetables like carrots, celery, and potato, and a splash of lemon for zesty freshness, all simmered in low-sodium chicken broth with fragrant herbs like bay leaf and parsley. Short-grain rice adds a satisfying texture, while the use of minimal fat enhances its health-conscious appeal. Ready in just an hour, this easy-to-make soup is ideal for anyone seeking low-calorie, warming dishes that don’t compromise on taste. Create a heartwarming bowl of Low Fat Canja for a nutritious and delicious mealtime delight!
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Recipe Information
Ingredients
- 1 large (approximately 200g) boneless, skinless chicken breast
- 1 medium onion
- 2 medium carrots
- 2 medium celery stalks
- 1 medium potato
- 1 teaspoon minced garlic
- 6 cups low-sodium chicken broth
- 2 cups water
- 0.5 lemon
- 0.5 cup short-grain rice
- 1 bay leaf
- 2 tablespoons, chopped fresh parsley (optional)
- to taste salt
- to taste black pepper
Instructions
Begin by preparing your ingredients: cut the chicken breast into small bite-sized pieces. Dice the onion, carrots, and celery. Peel and dice the potato.
In a large pot over medium heat, add the diced onion and minced garlic. Sauté for about 3-4 minutes until the onion becomes translucent.
Add in the chicken pieces and continue stirring for about 5 minutes, until the chicken begins to brown slightly.
Add the diced carrots, celery, and potato to the pot. Stir well to mix all ingredients.
Pour in the low-sodium chicken broth and water. Add the bay leaf to the pot.
Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 10 minutes.
Add the short-grain rice to the simmering soup and stir to distribute evenly.
Continue to simmer for an additional 20 minutes, or until the rice is tender and the chicken pieces are cooked through.
Juice the half lemon and add the juice to the soup. Season with salt and black pepper to taste.
Remove the bay leaf from the soup before serving.
Ladle the soup into bowls and garnish with freshly chopped parsley if desired.
Serve the low-fat Canja hot. Enjoy this comforting and healthy soup!
Nutrition Facts
Calories |
843 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 3178 mg | 138% | |
| Total Carbohydrate | 102.5 g | 37% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 20.9 g | ||
| Protein | 84.3 g | 169% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 199 mg | 15% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 2352 mg | 50% | |
*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.
