Heart-Healthy Canja

Warm, comforting, and designed with your heart in mind, this Heart-Healthy Canja reinvents the classic Portuguese chicken and rice soup with nutritious, wholesome ingredients. Packed with protein-rich, tender shredded chicken, fiber-filled long-grain brown rice, and an array of fresh vegetables including carrots, celery, and onion, this dish offers a flavorful yet guilt-free twist. Simmers of low-sodium chicken broth, aromatic garlic, dried thyme, and a touch of bright lemon juice create a deeply satisfying broth that's as nourishing as it is delicious. Perfect for a cozy weeknight dinner or meal prepping, this easy-to-make soup is low in sodium but high in flavor—ideal for supporting a healthy lifestyle. Garnish with fresh parsley for an added burst of freshness and a hint of color.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 2 stalks celery, diced
• 2 medium carrots, diced
• 1 pound boneless, skinless chicken breasts
• 8 cups low-sodium chicken broth
• 1 cup long-grain brown rice, rinsed
• 1 piece bay leaf
• 0.5 teaspoon dried thyme
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the finely chopped onion and sauté for about 3 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced celery, and diced carrots. Cook for an additional 3-4 minutes until the vegetables begin to soften.

Step 4

Add the boneless, skinless chicken breasts to the pot, followed by the low-sodium chicken broth.

Step 5

Increase the heat to high, bringing the mixture to a boil. Skim off any foam that rises to the surface.

Step 6

Once boiling, reduce the heat to a simmer. Add the rinsed long-grain brown rice, bay leaf, and dried thyme to the pot.

Step 7

Cover the pot and let the soup simmer for about 30 minutes, stirring occasionally.

Step 8

Remove the chicken breasts from the pot and shred them using two forks.

Step 9

Return the shredded chicken to the pot and stir in the freshly squeezed lemon juice and chopped fresh parsley.

Step 10

Season the soup with salt and ground black pepper, adjusting to taste.

Step 11

Simmer the soup for an additional 5 minutes to let the flavors meld together.

Step 12

Remove the bay leaf before serving.

Step 13

Ladle the canja into bowls and serve warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(3009.1g)

Amount per serving	% Daily Value*
Calories	1371.3

Total Fat 37.4g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 385.6mg	0%
Sodium 2278.4mg	0%
Total Carbohydrate 89.0g	0%
Dietary Fiber 13.2g	0%
Total Sugars 22.5g
Protein 167.6g	0%

Vitamin D 4.5IU	0%
Calcium 333.8mg	0%
Iron 10.1mg	0%
Potassium 2664.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.7%

Protein: 49.2%

Carbs: 26.1%