Serves 4; 1 cup per serving
1 teaspoon olive oil
Â¾ cup chopped onion
1 medium carrot, cut into matchstick-size pieces (about Â¾ cup)
Â½ medium rib of celery, thinly sliced
1 medium garlic clove, minced
8 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into Â¼-inch cubes
1 14.5-ounce can fat-free, low-sodium chicken broth
2 tablespoons uncooked quick-cooking brown rice
1â„8 teaspoon crushed red pepper flakes
3 to 4 tablespoons chopped fresh basil leaves
Â¼ teaspoon salt
Â¼ cup shredded fat-free or part-skim mozzarella cheese
2 teaspoons shredded or grated Parmesan cheese
Heat a large saucepan over medium-high heat. Add the oil and swirl to coat the bottom. Cook the onion, carrot, celery, and garlic for 4 minutes, or until the onion is soft, stirring frequently. Stir in the chicken. Cook for 15 seconds, stirring constantly.
Add the broth, rice, and pepper flakes. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes, or until the celery is tender. Remove from the heat. Stir in the basil and salt. Ladle into soup bowls. Sprinkle with the mozzarella and Parmesan.
Courtesy of Go Red For Women magazine cookbook, Love Your Heart. To order, visit americanheart.org/cookbooks.
Nutrients per Serving: Calories 123; Total Fat 2.0 g; Saturated Fat 0.5 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 1.0 g; Cholesterol 35 mg; Sodium 323 mg; Carbohydrates 8 g; Total Sugars 2 g; Dietary Fiber 1 g; Protein 17 g Dietary Exchanges: 1Â½ vegetable, 2 very lean meat