Colombian Chicken Soup - 32g Carbs, 5.6g Fiber, 3.5g Sugar
From: www.foodandwine.com - Contributed by Doris Esther Ayola Orozco - From Healthy Recipes From a Fitness Retreat - Published May 2009
The Good News Chicken breast adds plenty of protein but not much fat to this version of ajiaco, a cilantro-scented chicken soup that's virtually Colombia's national dish. Stirring in fiber-rich brown rice turns the soup into a satisfying one-dish meal.
Total Time: 1 hr
Servings: 6
Healthy
Make Ahead
Staff-Favorite
2/3 cup short-grain brown rice
1 1/3 cups water
Salt
1 whole skinless chicken breast, on the bone (about 1 1/2 lb)
1/2 cup thinly sliced scallions (about 3)
2 garlic cloves, smashed
2 shucked ears of corn, each cut into 6 rounds
1/2 tsp ground cumin
1/2 cup PLUS 2 Tbsp chopped cilantro
8 cups low-sodium chicken broth
Freshly ground pepper
1/2 lb white potatoes, peeled and cut into 3/4-inch cubes
1/2 lb thick asparagus, cut into 1-inch lengths
1 Hass avocado, diced
1/4 cup PLUS 2 Tbsp fat-free yogurt
1 Tbsp drained small capers
In a small saucepan, cover the rice with the water and bring to a boil. Reduce the heat, cover and simmer until the rice is tender, 35 to 45 minutes. Remove from the heat and let stand for 10 minutes, then season with salt and fluff with a fork.
Meanwhile, in a large saucepan, combine the chicken, scallions, garlic, corn, cumin and 1/2 cup of the cilantro with the chicken broth. Season with salt and pepper and bring to a boil. Simmer the broth over moderately high heat until the chicken is cooked through, about 12 minutes. Transfer the chicken to a plate and let cool slightly. Pull the meat off the bones and shred.
Strain the broth and return it to the saucepan. Return the corn to the broth and discard the remaining solids. Bring the broth to a boil. Add the potatoes and simmer over moderately high heat until nearly tender, about 8 minutes. Add the asparagus and simmer until the potatoes and asparagus are tender, about 5 minutes longer. Return the shredded chicken to the pot and season the soup with salt and pepper.
Ladle the soup into bowls and garnish with the avocado, yogurt, capers, brown rice and remaining 2 tablespoons of cilantro.
Make Ahead: The cooked brown rice and the soup without the garnishes can be refrigerated separately overnight.
Servings: 6
Nutrition per Serving: 336 Calories, 9.6g Fat, 2g Sat Fat, 35g Carbs, 6.6g Fiber
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 669 g
Nutrition per Serving: 415 Calories, 104 Calories from Fat, 11.5g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 98mg Cholesterol, 316mg Sodium, 32g Total Carbs, 5.6g Dietary Fiber, 3.5g Sugars, 44.6g Protein
Vitamin A 11% - Vitamin C 28% - Calcium 8% - Iron 25%
Nutrition Grade: A
Good points:
Low in saturated fat
Low in sugar
Very high in niacin
High in phosphorus
High in selenium
Very high in vitamin B6
High in vitamin B12
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