Photo: Cala
Estimated Nutrition (whole recipe, rough)
599
Calories
39g
Protein
18g
Fat
70g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 teaspoon vegetable oil
- 1 medium onion, chopped
- 1 medium carrot, thinly sliced
- 2 celery ribs, thinly sliced
- 3 cloves garlic, minced
- 1 1/2 pounds boneless, skinless chicken breast halves, cut into bite-size pieces
- 2 14-1/2-ounce cans no salt added stewed tomatoes, undrained*
- 1 14-1/2-ounce can low-sodium chicken broth
- 1 6-ounce can no salt added tomato paste
- 2 tablespoons chopped fresh basil
- 2 tablespoons chopped fresh parsley
- 1/2 to 1 teaspoon ground black pepper
- 1/2 teaspoon salt
- 3 cups hot cooked rice (cooked without salt or fat)
- Fresh basil for garnish
- =
Directions
1
Heat oil in Dutch oven over medium-high heat until hot; add onion, carrot, celery and garlic. Cook and stir 3 to 5 minutes or until onion is tender. Add chicken; cook and stir 2 to 3 minutes or until pieces are light brown on all sides.
2
Add tomatoes and juice, broth, tomato paste, basil, parsley, pepper and salt. Bring to a boil. Reduce heat to low; simmer 30 minutes.
3
Just before serving place 1/2 cup hot rice into individual serving bowls. Ladle soup over rice. Garnish with basil.
Recipe sourced from
fandom