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  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 3 servings

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

Washington State University
The Washington Senior Farmers Market Nutrition Program
Puyallup Research and Extension Center

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.