Low Fat Canja

Indulge in the comforting flavors of **Low Fat Canja**, a light and hearty Portuguese-inspired chicken and rice soup that's perfect for cozy evenings or as a nourishing meal. This healthier twist on the classic **Canja de Galinha** swaps in lean, boneless chicken breast and relies on wholesome ingredients like diced carrots, celery, and potato to create a satisfying yet low-fat dish. Flavored with a hint of lemon and a fragrant bay leaf, this soup is simmered to perfection in low-sodium chicken broth, resulting in a flavorful yet guilt-free bowl of goodness. It’s quick to prepare, taking just an hour from start to finish, and makes four generous servings—ideal for a family dinner or leftovers for the week. Serve it hot with a sprinkle of fresh parsley for a bright finish, and enjoy a comforting, healthy take on a traditional favorite. Keywords: low-fat soup, chicken and rice soup, healthy Canja, Portuguese soup, nutritious comfort food.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 large (approximately 200g) boneless, skinless chicken breast
• 1 medium onion
• 2 medium carrots
• 2 medium celery stalks
• 1 medium potato
• 1 teaspoon minced garlic
• 6 cups low-sodium chicken broth
• 2 cups water
• 0.5 lemon
• 0.5 cup short-grain rice
• 1 bay leaf
• 2 tablespoons, chopped fresh parsley (optional)
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Begin by preparing your ingredients: cut the chicken breast into small bite-sized pieces. Dice the onion, carrots, and celery. Peel and dice the potato.

Step 2

In a large pot over medium heat, add the diced onion and minced garlic. Sauté for about 3-4 minutes until the onion becomes translucent.

Step 3

Add in the chicken pieces and continue stirring for about 5 minutes, until the chicken begins to brown slightly.

Step 4

Add the diced carrots, celery, and potato to the pot. Stir well to mix all ingredients.

Step 5

Pour in the low-sodium chicken broth and water. Add the bay leaf to the pot.

Step 6

Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 10 minutes.

Step 7

Add the short-grain rice to the simmering soup and stir to distribute evenly.

Step 8

Continue to simmer for an additional 20 minutes, or until the rice is tender and the chicken pieces are cooked through.

Step 9

Juice the half lemon and add the juice to the soup. Season with salt and black pepper to taste.

Step 10

Remove the bay leaf from the soup before serving.

Step 11

Ladle the soup into bowls and garnish with freshly chopped parsley if desired.

Step 12

Serve the low-fat Canja hot. Enjoy this comforting and healthy soup!

Nutrition Facts

Serving size	(2756.9g)

Amount per serving	% Daily Value*
Calories	842.7

Total Fat 11.5g	0%
Saturated Fat 2.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 170mg	0%
Sodium 3177.7mg	0%
Total Carbohydrate 102.5g	0%
Dietary Fiber 12.9g	0%
Total Sugars 20.9g
Protein 84.3g	0%

Vitamin D 10IU	0%
Calcium 199.0mg	0%
Iron 5.5mg	0%
Potassium 2351.8mg	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: 12.2%

Protein: 39.6%

Carbs: 48.2%