Healthy Whole Grain Recipe
Ingredients:
2 teaspoons vegetable oil
1/2 cup chopped onion
1/2 cup chopped carrot
1 teaspoon ground thyme
2 minced garlic cloves
2 cups water or chicken broth
3/4 cup diced tomatoes
1 cup chicken, cooked, skinned and cubed
1/2 cup brown or white rice, cooked
1 cup chopped kale (about one large leaf)
Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5 to 8 minutes.
Add thyme and garlic. Saute for one more minute.
Add water or broth, tomatoes, cooked rice, chicken and kale.
Simmer for 5 to 10 minutes.
Serving Size: 1/3 of recipe. Recipe yields 3 servings of Chicken Vegetable Soup with Kale.
Nutrition information per serving: Calories: 180; Total fat: 5g (sat. fat 1.5g, trans fat 0g); Cholesterol: 40mg; Sodium: 80mg; Carbohydrate: 17g; Fiber: 3g; Sugars: 2g; Protein: 17g
