Low Fat Chicken Soup with Rice
Warm, comforting, and health-conscious, this Low Fat Chicken Soup with Rice is the ultimate one-pot meal for cozy nights or a quick, nutritious lunch. Packed with wholesome ingredients like tender chicken breast, sweet carrots, crisp celery, and hearty long-grain rice, all simmered in flavorful low-sodium chicken broth, this recipe strikes the perfect balance of taste and wellness. Enhanced with aromatic garlic, dried thyme, and a hint of black pepper, every spoonful offers a burst of homestyle flavor without the added calories. Ready in under an hour, this light yet satisfying soup is finished with frozen peas for color and texture, plus a sprinkle of fresh parsley for vibrant freshness. Perfect for meal prep or serving a crowd, this recipe is your go-to for easy, low-fat cooking without sacrificing taste.
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Recipe Information
Ingredients
- 1 piece boneless, skinless chicken breast
- 1 teaspoon olive oil
- 1 medium onion, chopped
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 2 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 cup long-grain white rice
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
1. Begin by trimming any excess fat from the chicken breast. Cut it into bite-sized pieces and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, and cook for about 3 minutes until it's soft and translucent.
3. Add the sliced carrots, celery, and minced garlic to the pot. Sauté the vegetables for an additional 5 minutes, stirring occasionally.
4. Pour in the low-sodium chicken broth and bring it to a gentle boil.
5. Add the chicken pieces, bay leaf, and dried thyme to the pot. Allow the mixture to return to a simmer.
6. Once simmering, add the rice, reduce the heat to low, cover the pot, and let it cook for about 20 minutes or until the rice is tender and the chicken is cooked through.
7. Add the frozen peas to the pot and cook for another 5 minutes.
8. Season the soup with salt and black pepper, adjusting to taste.
9. Remove the bay leaf before serving.
10. Finally, garnish each bowl with fresh chopped parsley before serving.
Nutrition Facts
Calories |
1032 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.4 g | 33% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 1993 mg | 87% | |
| Total Carbohydrate | 116.8 g | 42% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 29.0 g | ||
| Protein | 84.5 g | 169% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 263 mg | 20% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2078 mg | 44% | |
*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.
