Chicken & Rice Soup

20 min prep

6 servings

10 ingredients

Ingredients

1 teaspoon olive oil ½ medium onion, chopped 4 celery ribs, diced 3 medium carrots, diced 2 teaspoons dill, fresh or dried ½ cup long-grain brown rice (or white rice, see Chef Tips) Salt and pepper, to taste 2 pounds chicken breast on the bone, skinned 5 cups water (or broth) Chopped parsley, to garnish (optional)

Directions

Heat the olive oil in a large pot over medium heat. Add the onions, celery, carrots, dill, rice, salt, and pepper. Cook, stirring occasionally, until the vegetables are tender and the onions are translucent, about 8 minutes. 2. Add the chicken and 4 cups of water. Bring to a boil, then cover and simmer for 1 hour, adding more water if too much evaporates. 3. Remove the chicken and transfer to a colander. Once cool enough to handle, shred the chicken meat off the bone and return to the broth to heat through. Discard the bones. Taste the soup for seasonings, add parsley if using, and serve.

Nutritional information

Nutrition Facts

Calories 350 cals

Fat 15g

Unsaturated Fat 4g

Polyunsaturated Fat 7g

Monounsaturated Fat 7g

Carbohydrates 18g

Sugar 2g

Fiber 3g

Protein 34g

Sodium 1,019mg

*per serving

Chef Tips

If you are on a bland or low-fiber diet, here’s a way to transform this soup to fit your needs.

1) Discard the onion, and saute the remaining veggies until tender in a couple tablespoons of stock instead of oil. Stir in a pinch of asafetida, if you can find it, with the veggies just as they start to get soft, before you add the chicken and water. This spice adds oniony taste without the digestive problems.

2) Use white rice instead of brown. White rice cooks in 20 minutes, so if you like it al dente, add it about 20 minutes after you add the chicken in step 2. Cook for another 20 minutes. If you like your rice softer and starchier, add it in at the same time as the chicken.

Dietitian approval

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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