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Chicken Vegetable Soup with Kale
Ingredients:
- ½ cup peeled and chopped onion
- ¾ cup chopped carrot
- 2 teaspoons vegetable oil
- 1 teaspoon ground thyme
- 2 cloves peeled and finely diced garlic
- 3 cups canned low-sodium chicken broth
- ¾ cup tomatoes, diced
- 1 cup cubed, cooked, skinless chicken
- 1 cup cooked brown rice, cooked
- 2 cups chopped kale
Directions:
1. Wash hands with warm water and soap.
2. Wash fresh vegetables before preparing.
3. Heat oil in a large pan over medium heat.
4. Add onion and carrot to pan. Cook until vegetables are tender, about 5-8 minutes.
5. Stir in thyme and garlic. Cook for one minute.
6. Add broth, tomatoes, cooked rice, chicken and kale.
7. Simmer for 5-10 minutes before serving.
8. Serve hot.
Nutrition Facts (Per Serving):
Calories, 264; Carbohydrate, 27 g; Protein, 22 g; Total Fat, 9 g; Saturated Fat, 2 g; Trans Fat, 0 g; Cholesterol, 39 mg; Fiber, 4 g; Total Sugars, 3 g; Sodium, 126 mg; Calcium, 114 mg; Folate, 32.5 mcg; Iron, 2.6 mg; Calories from Fat, 30%.Source - USDA, SNAP-Ed Connection Recipe Finder; Washington State University, The Washington Senior Farmers Market Nutrition Program, Puyallup Research and Extension Center.
Makes 3 servings, approximately 2 ½ cups each.
![](https://www.azhealthzone.org/wp-content/uploads/2021/10/chicken-vegetable-soup-with-kale-1.jpg)
Chicken Vegetable Soup with Kale
![Chicken Vegetable Soup with Kale](https://www.azhealthzone.org/wp-content/uploads/2021/10/chicken-vegetable-soup-with-kale-1.jpg)
Ingredients
- ½ cup peeled and chopped onion
- ¾ cup chopped carrot
- 2 teaspoons vegetable oil
- 1 teaspoon ground thyme
- 2 cloves peeled and finely diced garlic
- 3 cups canned low-sodium chicken broth
- ¾ cup tomatoes, diced
- 1 cup cubed, cooked, skinless chicken
- 1 cup cooked brown rice, cooked
- 2 cups chopped kale
Directions
1. Wash hands with warm water and soap.
2. Wash fresh vegetables before preparing.
3. Heat oil in a large pan over medium heat.
4. Add onion and carrot to pan. Cook until vegetables are tender, about 5-8 minutes.
5. Stir in thyme and garlic. Cook for one minute.
6. Add broth, tomatoes, cooked rice, chicken and kale.
7. Simmer for 5-10 minutes before serving.
8. Serve hot.
Nutrition Facts (Per Serving)
Calories, 264; Carbohydrate, 27 g; Protein, 22 g; Total Fat, 9 g; Saturated Fat, 2 g; Trans Fat, 0 g; Cholesterol, 39 mg; Fiber, 4 g; Total Sugars, 3 g; Sodium, 126 mg; Calcium, 114 mg; Folate, 32.5 mcg; Iron, 2.6 mg; Calories from Fat, 30%.Source - USDA, SNAP-Ed Connection Recipe Finder; Washington State University, The Washington Senior Farmers Market Nutrition Program, Puyallup Research and Extension Center.
Makes 3 servings, approximately 2 ½ cups each.