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1
In a small saucepan, combine the rice and 1/2 cup water.
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2
Cook using the package directions.
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3
Remove from the heat.
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4
Set aside.
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5
Meanwhile, in a medium saucepan, stir together 2 cups water, the chicken, garlic, salt, and pepper.
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6
Bring to a boil over high heat.
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7
Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center.
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8
Transfer the chicken to a cutting board, leaving the remaining soup in the pan.
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9
Set the chicken aside.
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10
Pour the final 2 cups water into the pan.
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11
Increase the heat to high and bring to a boil.
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12
Add the carrots.
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13
Reduce the heat and simmer, covered, for 5 minutes, or until the carrots are tender.
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14
Meanwhile, dice the chicken.
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15
When the carrots are ready, add the chicken and asparagus to the soup.
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16
Return to a simmer.
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17
Reduce the heat and simmer, covered, for 3 minutes, or until the asparagus is crisp-tender.
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18
Remove from the heat.
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19
Stir in the rice, dillweed, lemon juice, and green onion.
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20
Asparagus has a natural bending point where the tough part of the stem begins.
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21
To trim asparagus, hold the spears at the top and the bottom, bend them, and snap at the bending point.
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22
Save the tough parts for use in making Vegetable Broth (page 53) or discard them.
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23
(Per serving)
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24
Calories: 179
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25
Total fat: 2.0g
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26
Saturated: 0.5g
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27
Trans: 0.0g
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28
Polyunsaturated: 0.5g
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29
Monounsaturated: 0.5g
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30
Cholesterol: 66mg
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31
Sodium: 256mg
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32
Carbohydrates: 12g
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33
Fiber: 3g
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34
Sugars: 3g
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35
Protein: 28g
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36
Calcium: 50mg
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37
Potassium: 562mg
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38
1/2 starch
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39
1 vegetable
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40
3 very lean meat
