Low Sodium Canja de Galinha
Experience the comforting flavors of "Low Sodium Canja de Galinha," a wholesome twist on the classic Portuguese chicken and rice soup. Perfect for those seeking healthier options, this recipe replaces traditional high-sodium bases with unseasoned chicken stock and fresh, vibrant ingredients like minced garlic, diced carrots, celery, and a hint of lemon juice for a bright, zesty finish. The star of the dish is tender, shredded chicken paired with fluffy short-grain rice, simmered gently for a velvety texture that warms the soul. With fresh cilantro as a fragrant garnish, this low-sodium soup balances hearty nourishment with light, fresh flavors, making it an ideal meal for a comforting lunch or dinner. Ready in under an hour and serving six, it's a heart-healthy delight that doesn't sacrifice taste. Perfect for anyone searching for low-sodium recipes, easy chicken soups, or traditional Portuguese comfort food with a modern twist!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 6 cups unseasoned chicken stock or low sodium chicken broth
- 1 cup short-grain rice
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 medium carrot, peeled and diced
- 2 celery stalks, diced
- 1 bay leaf
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons lemon juice
- 0.25 teaspoon fresh ground black pepper
- 1 tablespoon olive oil
- 2 cups water
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté until the onions are translucent and the vegetables start to soften, about 5 minutes.
Add the minced garlic to the pot and sauté for another 1 minute, until fragrant.
Add the chicken stock, water, and bay leaf to the pot. Increase the heat to high and bring to a boil.
Rinse the rice under cold water until the water runs clear to remove excess starch. Add the rice to the pot.
Cut the chicken breast into large chunks and add it to the soup.
Reduce the heat to a simmer. Cover the pot and cook for about 30 minutes, or until the chicken is cooked through and the rice is tender.
Remove the chicken from the pot and use two forks to shred it into bite-sized pieces.
Return the shredded chicken to the pot and stir in the lemon juice and fresh ground black pepper.
Adjust seasoning as needed, possibly adding more lemon juice or pepper according to taste.
Remove the bay leaf before serving.
Garnish each bowl with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
1382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 855 mg | 37% | |
| Total Carbohydrate | 98.8 g | 36% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 15.2 g | ||
| Protein | 157.1 g | 314% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 319 mg | 25% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2793 mg | 59% | |
*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.
