Chicken and Rice Soup
Create a flavourful, intense broth using a whole chicken, then use it in a hearty soup for dinner. Serve with whole grain bread and a tossed salad. Use extra chicken and soup for sandwiches and soup lunches during the week.
Servings: 12 cups (3 L) or 8 servings
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 202 |
| pro | 14 g |
| total fat | 9 g |
| sat. fat | 2 g |
| carb | 16 g |
| fibre | 2 g |
| chol | 50 mg |
| sodium | 500 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 8% |
| vit A | 37% |
| vit C | 12% |
| folate | 13% |
-
2 tbsp (25 mL) extra-virgin olive oil
2 onions, diced
2 carrots, diced
1 tsp (5 mL) grated lemon rind
1/2 tsp (2 mL) each salt and pepper
1/2 cup (125 mL) long-grain rice
1 cup (250 mL) frozen peas
2 tbsp (25 mL) lemon juice
1/4 cup (50 mL) minced fresh parsley
Stock:
1 chicken, about 3 lb (1.5 kg)
2 carrots, chopped
2 stalks celery, chopped
1 onion, halved
6 sprigs fresh parsley
1 bay leaf
1 tsp (5 mL) salt
1/2 tsp (2 mL) each dried thyme and whole black peppercorns
Preparation:
Stock: Place chicken in stockpot; add 8 cups (2 L) water. Bring to boil; skim off foam. Add carrots, celery, onion, parsley, bay leaf, salt, thyme and peppercorns. Reduce heat and simmer, partially covered, until juices run clear when thigh is pierced, about 1 hour.
Remove chicken and let cool. Strain liquid through cheesecloth-lined sieve into large shallow bowl, pressing vegetables to extract as much liquid as possible. Skim off fat.
Remove skin and bones from chicken; dice meat. Set aside about 2 cups (500 mL) meat for Pesto Chicken Salad.
In saucepan, heat oil over medium-high heat; cook onions, stirring occasionally, until golden, about 8 minutes.
Add carrots, lemon rind, salt and pepper; cook, stirring, until carrots are tender, about 3 minutes.
Add rice, stirring to coat. Add reserved broth and bring to boil. Reduce heat, cover and simmer until rice is tender, about 20 minutes.
Stir in chicken, peas and lemon juice; heat through, about 5 minutes. Stir in parsley.
Remove chicken and let cool. Strain liquid through cheesecloth-lined sieve into large shallow bowl, pressing vegetables to extract as much liquid as possible. Skim off fat.
Remove skin and bones from chicken; dice meat. Set aside about 2 cups (500 mL) meat for Pesto Chicken Salad.
In saucepan, heat oil over medium-high heat; cook onions, stirring occasionally, until golden, about 8 minutes.
Add carrots, lemon rind, salt and pepper; cook, stirring, until carrots are tender, about 3 minutes.
Add rice, stirring to coat. Add reserved broth and bring to boil. Reduce heat, cover and simmer until rice is tender, about 20 minutes.
Stir in chicken, peas and lemon juice; heat through, about 5 minutes. Stir in parsley.
Source
Canadian Living Magazine: September 2007
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