Heart-Healthy Canja de Galinha

Savor the comforting warmth of Heart-Healthy Canja de Galinha, a lighter, nutrient-packed take on the traditional Portuguese chicken soup. This wholesome recipe swaps white rice for fiber-rich brown rice and uses skinless chicken breasts for lean protein, all simmered in a low-sodium chicken broth infused with the natural flavors of onions, garlic, carrots, celery, and a hint of bay leaf. Fresh parsley and a drizzle of zesty lemon juice brighten the dish, while a touch of olive oil adds a heart-friendly finish. Perfect for those seeking a nourishing, low-sodium meal, this canja is both satisfying and simple to prepare—ready in just 80 minutes. Serve it steaming hot as a soul-soothing entrée or pair it with whole-grain bread for a balanced, health-conscious dinner.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 pieces skinless chicken breasts
• 6 cups low-sodium chicken broth
• 2 cups water
• 0.5 cup brown rice
• 1 piece large onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 medium celery stalks, chopped
• 1 leaf bay leaf
• 0.25 cup fresh parsley, chopped
• 0.5 teaspoon freshly ground black pepper
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 0.5 teaspoon salt

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onions and cook, stirring frequently, until they become translucent, about 5 minutes.

Step 2

Add the minced garlic to the pot and cook for another 1-2 minutes until fragrant.

Step 3

Pour in the low-sodium chicken broth and water, then add the diced carrots, chopped celery, bay leaf, and black pepper. Stir to combine.

Step 4

Add the skinless chicken breasts to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for about 30 minutes, or until the chicken is cooked through.

Step 5

Remove the chicken breasts from the pot and set them aside on a plate to cool slightly before shredding with two forks.

Step 6

Add the brown rice to the pot and cook for about 20 minutes, or until the rice is tender.

Step 7

Return the shredded chicken to the pot and stir in the chopped fresh parsley. Taste the soup and season with salt if necessary.

Step 8

Finally, add the lemon juice and stir. Let the soup simmer for an additional 5 minutes to blend the flavors.

Step 9

Remove the bay leaf before serving. Serve the soup hot, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2843.8g)

Amount per serving	% Daily Value*
Calories	1073.6

Total Fat 31.7g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 295.8mg	0%
Sodium 2071.1mg	0%
Total Carbohydrate 67.7g	0%
Dietary Fiber 12.2g	0%
Total Sugars 22.1g
Protein 128.8g	0%

Vitamin D 17.4IU	0%
Calcium 350.4mg	0%
Iron 8.6mg	0%
Potassium 2426.1mg	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: 26.6%

Protein: 48.1%

Carbs: 25.3%