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.

Source: Diabetic Living Magazine


Recipe Summary

1 hr
40 mins


Greek Lemony-Rice Soup
Pita Salad


Instructions Checklist
  • Prepare Greek Lemony-Rice Soup: Remove and discard skin from chicken breasts. Sprinkle chicken with the 1/8 teaspoon salt and the 1/8 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 degrees 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.

  • In a blender or food processor, combine tofu, eggs, lemon juice and the 1/4 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 degrees F and the mixture coats the back of a clean metal spoon (do not boil).

  • Remove from heat. Stir in cooked brown rice and cut-up chicken. Keep warm.

  • 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 1 1/4 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 Facts

1 1/3 cups soup and 1/2 cup salad
236 calories; protein 24.1g; carbohydrates 18.7g; dietary fiber 1.5g; sugars 1.2g; fat 6.5g; saturated fat 1.9g; cholesterol 112.6mg; vitamin a iu 173.4IU; vitamin c 6.2mg; folate 19.3mcg; calcium 34.2mg; iron 1.2mg; magnesium 51.6mg; potassium 360.3mg; sodium 370mg.

3 lean protein, 1 starch, 1/2 fat