1 pound skinless, boneless chicken breasts, cut into bite-size pieces
4 cups fat-free chicken broth*
2/3 cup uncooked quick-cooking brown rice
1 medium apple, peeled and diced (about 1 ½ cups)
½ cup chopped onion
1 ½ teaspoons curry powder
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
3 tablespoons unbleached all-purpose flour
1 cup water
*Sodium is figured for reduced sodium.
In a large saucepan, sauté chicken for 3 minutes. Add chicken broth, rice, apple, onion, curry, salt, and pepper. Bring to a boil. Reduce heat to low. Cover and simmer for 10 minutes.
Meanwhile, in a covered container, combine water and flour. Shake well to prevent lumps. Stir into hot soup. Bring to a boil, stirring constantly for 1 minute or until slightly thickened.
Makes 8 cups
4 servings
Each Serving
2 cups
Carb Servings
1 ½
Exchanges
1 starch
½ fruit
3 lean meat
Nutrient Analysis
Calories 248
Total Fat 2g
Saturated Fat 0g
Cholesterol 65mg
Sodium 456mg
Total Carbohydrate 24g
Dietary Fiber 2g
Sugars 6g
Protein 31g
