Lemon-Dill Chicken and Rice Soup with Carrots and Asparagus

Preparation

1. Step 1

   In a small saucepan, combine the rice and 1/2 cup water. Cook using the package directions. Remove from the heat. Set aside.

   Step 2

   Meanwhile, in a medium saucepan, stir together 2 cups water, the chicken, garlic, salt, and pepper. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center. Transfer the chicken to a cutting board, leaving the remaining soup in the pan. Set the chicken aside.

   Step 3

   Pour the final 2 cups water into the pan. Increase the heat to high and bring to a boil. Add the carrots. Reduce the heat and simmer, covered, for 5 minutes, or until the carrots are tender.

   Step 4

   Meanwhile, dice the chicken. When the carrots are ready, add the chicken and asparagus to the soup. Return to a simmer. Reduce the heat and simmer, covered, for 3 minutes, or until the asparagus is crisp-tender. Remove from the heat.

   Step 5

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

2. Cook’s Tip on trimming asparagus

   Step 6

   Asparagus has a natural bending point where the tough part of the stem begins. To trim asparagus, hold the spears at the top and the bottom, bend them, and snap at the bending point. Save the tough parts for use in making Vegetable Broth (page 53) or discard them.

3. Nutrition Information

   Step 7

   (Per serving)

   Step 8

   Calories: 179

   Step 9

   Total fat: 2.0g

   Step 10

   Saturated: 0.5g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 0.5g

   Step 14

   Cholesterol: 66mg

   Step 15

   Sodium: 256mg

   Step 16

   Carbohydrates: 12g

   Step 17

   Fiber: 3g

   Step 18

   Sugars: 3g

   Step 19

   Protein: 28g

   Step 20

   Calcium: 50mg

   Step 21

   Potassium: 562mg

4. Dietary Exchanges

   Step 22

   1/2 starch

   Step 23

   1 vegetable

   Step 24

   3 very lean meat