Chicken and Quinoa Soup

Recipes for the Heart, American Heart Association

Ingredients

• 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
• 4 cups fat-free, low-sodium chicken broth
• 1 large onion, chopped
• 3/4 cup water
• 1 medium carrot, sliced
• 3 celery stalks, chopped
• 1 small zucchini, chopped
• 2 small tomatoes, chopped
• 3 large garlic cloves, minced
• 1 tablespoon chopped fresh thyme
• 1 medium dried bay leaf
• 1/4 teaspoon pepper
• 1/3 cup uncooked quinoa, rinsed well under cold running water and drained
• 1 cup peas

You can change up the vegetables depending on what you have available or in season

Directions

In a large saucepan, stir together the chicken, broth, onion, water, carrot, celery, zucchini, tomatoes, garlic, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce the heat and simmer, partially covered, for 5 minutes. Stir in the quinoa. Cook for 5 minutes. Stir in the peas. Cook for 5 to 8 minutes, or until the quinoa is tender and the chicken is no longer pink in the center. Discard the bay leaf before serving the soup.

Cook’s Tip: Look for quinoa near the rice and other grains in the supermarket. Unless you buy prewashed quinoa, rinse it in a fine strainer under cold running water until the water runs clear. This is done to remove the bitter coating called saponin.

Yield: 8 servings (1 serving = 1 cup)

Nutritional Information Per Serving

• Calories: 116
• Fat: 2 g.
• Sat. Fat: 0.5 g.
• Trans Fat: 0 g.
• Sodium: 215 mg
• Carbs: 9 g.
• Fiber: 1.5 g.
• Protein: 15 g.