Garlic, Chicken and Rice Soup
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Nutrition balance score
Good
Glycemic Index
45
Low
Glycemic Load
17
Moderate
Nutrition per serving
Calories329.6 kcal (16%)
Total Fat9.8 g (14%)
Carbs37.9 g (15%)
Sugars7.5 g (8%)
Protein21.9 g (44%)
Sodium617.8 mg (31%)
Fiber2.5 g (9%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
low cal cooking spray
2White Onions
peeled and roughly chopped
3garlic cloves
peeled and chopped
1Celery Stalk
roughly chopped
½ tspdried tarragon
½ tspdried thyme
salt
pepper
1 LitreChicken Stock
1 chicken stock in 1 litre water
1chicken breast
1 HeadCauliflower
broken into florets
100gRisotto Rice
or other white rice
Instructions
Step 1
Spray large saucepan with low-cal cooking spray. Fry onions, garlic, celery and saute for 5 mins until onions have softened. Add the tarragon, thyme, salt and pepper. Stir the mix together then add the stock, chicken and cauliflower.
Step 2
Put the lid on the pan and leave to simmer over a medium-low heat for 40 minutes
Step 3
Remove from heat and take out chicken breast. set aside
Step 4
Add 250ml of water to the pot and blitz until the soup is smooth. Stir in the rice, put lid back on and put pan back on low heat fo 15 minutes
Step 5
Shred the chicken. When rice is cooked stir through the chicken and season with salt and pepper
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