Greek Lemony-Rice Soup with Pita Salad

Greek Lemony-Rice Soup with Pita Salad

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From: Diabetic Living Magazine

Full of chicken, tofu and brown rice, and served alongside a Greek-inspired pita bread, cucumber, olive and feta cheese salad, this filling soup can be served for either lunch or dinner.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Greek Lemony-Rice Soup
  • 2 bone-in chicken breast halves (about 1½ pounds total)
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper
  • 2 teaspoons butter
  • ½ cup chopped onion (1 medium)
  • 4 cups unsalted chicken stock, such as Kitchen Basics® brand
  • 8 ounces soft silken-style tofu (fresh bean curd)
  • 2 eggs
  • ¼ cup lemon juice
  • ¼ teaspoon salt
  • 2 cups cooked brown rice
  • 2 tablespoons slivered green onions
  • Shredded lemon peel
  • Freshly ground black pepper (optional)
  • Pita Salad
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon snipped fresh oregano
  • ¼ teaspoon black pepper
  • 2 ounces plain pita chips
  • 1 cup chopped tomatoes
  • ½ cup chopped cucumber
  • ¼ cup chopped pitted kalamata olives
  • ¼ cup crumbled reduced-fat feta cheese (1 ounce)

Preparation

  • Prep

  • Ready In

  1. Prepare Greek Lemony-Rice Soup: Remove and discard skin from chicken breasts. Sprinkle chicken with the ⅛ teaspoon salt and the ⅛ teaspoon pepper. In a 4-quart Dutch oven, melt butter over medium heat. Add chicken; cook 3 minutes, turning once. Add onion; cook 3 minutes more. Add chicken stock. Bring to boiling; reduce heat. Simmer, covered, 20 to 30 minutes or until chicken is no longer pink (170°F). Transfer chicken to a cutting board; reserve cooking liquid. When chicken is cool enough to handle, remove and discard chicken bones. Cut chicken into bite-size pieces; set aside.
  2. In a blender or food processor, combine tofu, eggs, lemon juice and the ¼ teaspoon salt. Cover and blend or process until smooth. Gradually stir about 1 cup of the reserved hot cooking liquid into the tofu mixture. Gradually add tofu mixture to the remaining cooking liquid in the Dutch oven, whisking constantly. Cook and stir 1 to 2 minutes or until an instant-read thermometer inserted into center of soup registers 160°F and the mixture coats the back of a clean metal spoon (do not boil).
  3. Remove from heat. Stir in cooked brown rice and cut-up chicken. Keep warm.
  4. Prepare Pita Salad: In a screw-top jar, combine red wine vinegar, olive oil, oregano and pepper. Cover and shake well to combine; set aside. Break pita chips into bite-size pieces (you should have about 1¼ cups broken pieces). In a large bowl, combine pita chip pieces, tomatoes, cucumber, olives and feta cheese. Drizzle with vinegar mixture; gently toss to coat. Serve immediately as a side to the soup. Top soup with green onions. If desired, sprinkle with lemon peel and/or freshly ground black pepper.

Nutrition information

  • Serving size: 1⅓ cups soup and ½ cup salad
  • Per serving: 236 calories; 7 g fat(2 g sat); 1 g fiber; 19 g carbohydrates; 24 g protein; 19 mcg folate; 113 mg cholesterol; 1 g sugars; 173 IU vitamin A; 6 mg vitamin C; 34 mg calcium; 1 mg iron; 370 mg sodium; 360 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 1 starch, ½ fat

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