Chicken, Escarole & Rice Soup

From EatingWell: January/February 1999, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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

Nutrition Profile

Ingredients

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

Preparation

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).

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Nutrition

Per serving: 157 calories; 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.

Nutrition Bonus: Folate (21% daily value), Vitamin A (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 lean meat