午餐简单

Chicken Vegetable Soup with Kale

Name: Chicken Vegetable Soup with Kale
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 2 teaspoons vegetable oil; 1/2 cup onion, chopped; 1/2 cup carrots, chopped; 1 teaspoon thyme, dried; 2 garlic cloves, minced; 2 cups water; 3/4 cup tomatoes, diced; 1 cup chicken, cooked, skinned and cubed; 1/2 cup brown rice, cooked; 1 cup kale, chopped

Kale and carrots add lots of vitamin A to this hearty soup. It is a great recipe for using the beautiful kale from the farmers market.

35 min3 份

营养成分（每份）

每份数值 · 每份分量: 1/3 of recipe

175

卡路里

16g

蛋白质

16g

碳水

脂肪

膳食纤维

糖

54mg

钠

饱和脂肪 1 g · 胆固醇 44 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

vegetable oil
2 teaspoons · or cooking oil of choice
onion, chopped
1/2 cup
carrots, chopped
1/2 cup
thyme, dried
1 teaspoon
garlic cloves, minced
2
water
2 cups · or low-sodium chicken broth
tomatoes, diced
3/4 cup
chicken, cooked, skinned and cubed
1 cup
brown rice, cooked
1/2 cup · or white rice
kale, chopped
1 cup · about one large leaf

步骤

1
Wash hands with soap and water.
2
Heat oil in a medium sauce pan. Add onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.
3
Add thyme and garlic. Sauté for one more minute.
4
Add water or broth, tomatoes, chicken, cooked rice, and kale.
5
Simmer for 5 to 10 minutes.

来源: USDA MyPlate Kitchen · Washington State University The Washington Senior Farmers Market Nutrition Program Puyallup Research and Extension Center

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