Low Sodium Canja

Experience the comforting flavors of Low Sodium Canja, a wholesome twist on the traditional Portuguese chicken and rice soup. Crafted with tender chicken breasts, fresh vegetables, and fragrant herbs, this recipe prioritizes heart health without sacrificing taste. Infused with the subtle tang of freshly squeezed lemon and the aromatic warmth of a bay leaf, this low-sodium version proves that less salt can still mean bold flavors. The medium-grain rice adds a creamy texture, soaking up the flavorful broth for a satisfying meal that's perfect for any day. Ready in just an hour and easy to prepare, this nourishing soup is garnished with fresh parsley for a vibrant, finishing touch. Whether you're looking for a lighter take on comfort food or a flavorful dish for meal prepping, Low Sodium Canja is sure to become a staple in your kitchen.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 piece medium onion, finely chopped
• 3 pieces cloves garlic, minced
• 1 piece medium carrot, diced
• 1 piece celery stalk, diced
• 1 piece bay leaf
• 6 cups low sodium chicken broth
• 0.5 cup medium-grain rice
• 0.5 piece lemon, juiced
• 3 tablespoons parsley, chopped
• 0.25 teaspoon black pepper
• 2 cups water

Directions

Step 1

Begin by rinsing the chicken breasts under cold water and pat them dry with paper towels. Set them aside.

Step 2

In a large stockpot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrot, and diced celery. Sauté for about 5-7 minutes until the vegetables become tender and the onion is translucent.

Step 3

Add the chicken breasts to the pot and sear each side for about 2-3 minutes until they are lightly golden.

Step 4

Pour in the low sodium chicken broth and 2 cups of water. Add the bay leaf and bring the mixture to a boil over medium-high heat.

Step 5

Once boiling, reduce the heat to low, cover the pot, and simmer for 20 minutes, allowing the chicken to cook through and the flavors to meld together.

Step 6

After 20 minutes, remove the chicken breasts from the pot and set them aside to cool slightly. Add the rice to the pot, cover it again, and continue to simmer for another 15 minutes until the rice is tender.

Step 7

While the rice is cooking, shred the chicken into bite-sized pieces using two forks.

Step 8

Once the rice is cooked, add the shredded chicken back into the pot. Stir in the lemon juice and season with black pepper.

Step 9

Remove the bay leaf before serving.

Step 10

Ladle the soup into bowls, garnishing each serving with a tablespoon of chopped parsley.

Step 11

Serve hot and enjoy your low sodium Canja!

Nutrition Facts

Serving size	(2812.6g)

Amount per serving	% Daily Value*
Calories	1183.6

Total Fat 41.7g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 295.8mg	0%
Sodium 3816.2mg	0%
Total Carbohydrate 62.5g	0%
Dietary Fiber 8.3g	0%
Total Sugars 15.4g
Protein 134.2g	0%

Vitamin D 3.5IU	0%
Calcium 366.4mg	0%
Iron 9.3mg	0%
Potassium 3202.6mg	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: 32.3%

Protein: 46.2%

Carbs: 21.5%