Low Fat Canja de Galinha
Experience the comforting flavors of "Low Fat Canja de Galinha," a lighter spin on the traditional Portuguese chicken and rice soup. This wholesome recipe combines tender shredded chicken breast, nutrient-packed vegetables like carrots and celery, and aromatic herbs for a satisfying yet healthy bowl of goodness. Simmered in low-sodium chicken broth with a hint of lemon juice for brightness, it’s a heartwarming meal that’s perfect for anyone looking to enjoy comfort food with fewer calories. Ready in just an hour, this dish is ideal as a cozy weeknight dinner or a soothing remedy for chilly days. Plus, the addition of long-grain white rice makes it delightfully filling, while freshly chopped parsley brings a pop of color and freshness. Enjoy a flavorful and nourishing soup that’s big on taste but easy on the waistline!
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Ingredients
- 400 grams chicken breast
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 bay leaf
- 1000 milliliters low-sodium chicken broth
- 500 milliliters water
- 100 grams long-grain white rice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Start by preparing the ingredients: chop the onion, dice the carrots and celery, and mince the garlic.
Step 2
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 3-4 minutes.
Step 3
Add the diced carrots, celery, and minced garlic to the pot. Stir and cook for an additional 5 minutes until the vegetables start to soften.
Step 4
Add the chicken breast to the pot and pour in the low-sodium chicken broth and water. Add the bay leaf and bring to a simmer.
Step 5
Reduce the heat to low, cover the pot, and cook for about 20 minutes, or until the chicken is fully cooked and tender.
Step 6
Remove the chicken from the pot and shred it using two forks. Return the shredded chicken back to the pot.
Step 7
Add the long-grain white rice to the pot. Increase the heat to medium-high and let it simmer for 15 minutes, or until the rice is cooked.
Step 8
Season the soup with salt and black pepper to taste. Stir in the freshly chopped parsley and lemon juice.
Step 9
Remove the bay leaf and serve the Canja de Galinha hot, garnished with additional parsley if desired.
Nutrition Facts
| Serving size | (2594.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1077.9 |
| Total Fat 31.9g | 0% |
| Saturated Fat 6.0g | 0% |
| Polyunsaturated Fat 3.3g | |
| Cholesterol 344mg | 0% |
| Sodium 3149.2mg | 0% |
| Total Carbohydrate 73.8g | 0% |
| Dietary Fiber 12.8g | 0% |
| Total Sugars 23.2g | |
| Protein 128.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 306.1mg | 0% |
| Iron 5.3mg | 0% |
| Potassium 2735.4mg | 0% |
Source of Calories