The EatingWell Diabetes Cookbook (2005)
Based on an Italian classic, this soup blends the goodness of an Old World kitchen with modern convenience.
10 servings, 1 cup each
Active Time: 15 minutes |
Total Time: 30-45 minutes
1 tablespoon extra-virgin olive oil
1 large onion, chopped
2 cloves garlic, minced
1 head escarole, trimmed and thinly sliced
3 14-ounce cans reduced-sodium chicken broth
1 14-ounce can diced tomatoes
1/2 cup long-grain white rice
1 pound boneless, skinless chicken breasts, trimmed and cut into 1/2-inch pieces
Freshly ground pepper, to taste
6 tablespoons freshly grated Romano or Parmesan cheese
Heat oil in a large pot over medium-high heat. Add onion and garlic; cook, stirring frequently, until they soften and begin to brown, 5 to 7 minutes. Add escarole and cook, stirring occasionally, until wilted, 2 to 3 minutes. Add broth, tomatoes and rice; bring to a boil. Reduce heat to low, cover and simmer until the rice is almost tender, 12 to 15 minutes.
Add chicken and simmer until it is no longer pink in the center and the rice is tender, about 5 minutes. Season with pepper. Serve hot, sprinkled with Romano (or Parmesan).
Per serving :
4 g Fat;
1 g Sat;
2 g Mono;
30 mg Cholesterol;
15 g Carbohydrates;
16 g Protein;
2 g Fiber;
166 mg Sodium;
337 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 2 months.