Lemon-Dill Chicken and Rice Soup with Carrots and Asparagus

1. 1

   In a small saucepan, combine the rice and 1/2 cup water.

2. 2

   Cook using the package directions.

3. 3

   Remove from the heat.

4. 4

   Set aside.

5. 5

   Meanwhile, in a medium saucepan, stir together 2 cups water, the chicken, garlic, salt, and pepper.

6. 6

   Bring to a boil over high heat.

7. 7

   Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center.

8. 8

   Transfer the chicken to a cutting board, leaving the remaining soup in the pan.

9. 9

   Set the chicken aside.

10. 10

    Pour the final 2 cups water into the pan.

11. 11

    Increase the heat to high and bring to a boil.

12. 12

    Add the carrots.

13. 13

    Reduce the heat and simmer, covered, for 5 minutes, or until the carrots are tender.

14. 14

    Meanwhile, dice the chicken.

15. 15

    When the carrots are ready, add the chicken and asparagus to the soup.

16. 16

    Return to a simmer.

17. 17

    Reduce the heat and simmer, covered, for 3 minutes, or until the asparagus is crisp-tender.

18. 18

    Remove from the heat.

19. 19

    Stir in the rice, dillweed, lemon juice, and green onion.

20. 20

    Asparagus has a natural bending point where the tough part of the stem begins.

21. 21

    To trim asparagus, hold the spears at the top and the bottom, bend them, and snap at the bending point.

22. 22

    Save the tough parts for use in making Vegetable Broth (page 53) or discard them.

23. 23

    (Per serving)

24. 24

    Calories: 179

25. 25

    Total fat: 2.0g

26. 26

    Saturated: 0.5g

27. 27

    Trans: 0.0g

28. 28

    Polyunsaturated: 0.5g

29. 29

    Monounsaturated: 0.5g

30. 30

    Cholesterol: 66mg

31. 31

    Sodium: 256mg

32. 32

    Carbohydrates: 12g

33. 33

    Fiber: 3g

34. 34

    Sugars: 3g

35. 35

    Protein: 28g

36. 36

    Calcium: 50mg

37. 37

    Potassium: 562mg

38. 38

    1/2 starch

39. 39

    1 vegetable

40. 40

    3 very lean meat

* Per serving · 4 servings · Values may vary.