Ingredients
2 teaspoons vegetable oil
1/2 cup onion (chopped)
1/2 cup carrots (chopped)
1 teaspoon thyme (ground)
2 garlic cloves (minced)
2 cups water (or low-sodium chicken broth)
3/4 cup tomatoes (diced)
1 cup chicken
cooked
skinned and cubed
1/2 cup brown rice
cooked (or white rice)
1 cup kale (chopped
about one large leaf)
Steps
Wash hands with soap and water.
Heat oil in a medium sauce pan. Add onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.
Add thyme and garlic. Sauté for one more minute.
Add water or broth, tomatoes, cooked rice, chicken, and kale.
Simmer for 5 to 10 minutes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 177 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Cholesterol | 44 mg |
| Sodium | 257 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 16 g |
| Vitamin D | 0 mcg |
| Calcium | 72 mg |
| Iron | 1 mg |
| Potassium | 514 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Chicken Vegetable Soup with Kale. Recipe source: Washington State University The Washington Senior Farmers Market Nutrition Program Puyallup Research and Extension Center. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.