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President and CEO

Chicken and Quinoa Soup

Published in Recipes, Soups & Stews Author: CentraCare

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.