Low Sodium Canja
Delight in the warm comfort of Low Sodium Canja, a heart-healthy twist on the classic Portuguese chicken soup. This wholesome recipe features tender chicken breasts, vibrant vegetables like carrots and celery, and creamy medium-grain rice, simmered in a flavorful blend of low sodium chicken broth and aromatic bay leaf. Freshly squeezed lemon juice adds a bright citrus note, while garlic and parsley enhance the dish’s savory depth. Perfect for a satisfying meal, this low-sodium soup is easy to prepare in just an hour and serves up nutritious goodness without compromising taste. Whether you're watching your sodium intake or simply craving a bowl of nourishing homemade soup, Low Sodium Canja is the ideal choice.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 piece medium onion, finely chopped
- 3 pieces cloves garlic, minced
- 1 piece medium carrot, diced
- 1 piece celery stalk, diced
- 1 piece bay leaf
- 6 cups low sodium chicken broth
- 0.5 cup medium-grain rice
- 0.5 piece lemon, juiced
- 3 tablespoons parsley, chopped
- 0.25 teaspoon black pepper
- 2 cups water
Instructions
Begin by rinsing the chicken breasts under cold water and pat them dry with paper towels. Set them aside.
In a large stockpot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrot, and diced celery. Sauté for about 5-7 minutes until the vegetables become tender and the onion is translucent.
Add the chicken breasts to the pot and sear each side for about 2-3 minutes until they are lightly golden.
Pour in the low sodium chicken broth and 2 cups of water. Add the bay leaf and bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and simmer for 20 minutes, allowing the chicken to cook through and the flavors to meld together.
After 20 minutes, remove the chicken breasts from the pot and set them aside to cool slightly. Add the rice to the pot, cover it again, and continue to simmer for another 15 minutes until the rice is tender.
While the rice is cooking, shred the chicken into bite-sized pieces using two forks.
Once the rice is cooked, add the shredded chicken back into the pot. Stir in the lemon juice and season with black pepper.
Remove the bay leaf before serving.
Ladle the soup into bowls, garnishing each serving with a tablespoon of chopped parsley.
Serve hot and enjoy your low sodium Canja!
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 922 mg | 40% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 3.3 g | ||
| Protein | 33.1 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 77 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 686 mg | 15% | |
*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.
