Low Fat Canja de Galinha
Delight in the comforting flavors of **Low Fat Canja de Galinha**, a lighter take on the traditional Portuguese chicken and rice soup. Packed with lean protein from tender chicken breast, aromatic vegetables like onion, carrots, and celery, and subtly seasoned with garlic, bay leaf, and fresh parsley, this heartwarming dish is as nourishing as it is satisfying. The addition of long-grain rice provides a wholesome texture, while a splash of lemon juice brightens the flavors, making every spoonful irresistibly refreshing. Perfect for a cozy meal or a health-conscious dinner option, this guilt-free version of Canja de Galinha is easy to prepare in under an hour and serves as a warm hug in a bowl. Whether you're watching your calories or seeking a nourishing soup, this recipe promises to deliver delicious results every time. Keywords: low-fat soup, healthy chicken soup, Canja de Galinha recipe, Portuguese soup, light comfort food.
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Recipe Information
Ingredients
- 400 grams chicken breast
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 bay leaf
- 1000 milliliters low-sodium chicken broth
- 500 milliliters water
- 100 grams long-grain white rice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by preparing the ingredients: chop the onion, dice the carrots and celery, and mince the garlic.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 3-4 minutes.
Add the diced carrots, celery, and minced garlic to the pot. Stir and cook for an additional 5 minutes until the vegetables start to soften.
Add the chicken breast to the pot and pour in the low-sodium chicken broth and water. Add the bay leaf and bring to a simmer.
Reduce the heat to low, cover the pot, and cook for about 20 minutes, or until the chicken is fully cooked and tender.
Remove the chicken from the pot and shred it using two forks. Return the shredded chicken back to the pot.
Add the long-grain white rice to the pot. Increase the heat to medium-high and let it simmer for 15 minutes, or until the rice is cooked.
Season the soup with salt and black pepper to taste. Stir in the freshly chopped parsley and lemon juice.
Remove the bay leaf and serve the Canja de Galinha hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1078 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 3149 mg | 137% | |
| Total Carbohydrate | 73.8 g | 27% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 23.2 g | ||
| Protein | 128.6 g | 257% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 306 mg | 24% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 2735 mg | 58% | |
*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.
