Dill Chicken Soup

  Lunch

I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup.

Dill Chicken Soup

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TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 6 servings (2 quarts).

Ingredients

  • 1 tablespoon canola oil
  • 2 medium carrots, chopped
  • 1 small onion, coarsely chopped
  • 2 garlic cloves, minced
  • 1/2 cup uncooked whole wheat orzo pasta
  • 1-1/2 cups coarsely shredded rotisserie chicken
  • 6 cups reduced-sodium chicken broth
  • 1-1/2 cups frozen peas (about 6 ounces)
  • 8 ounces fresh baby spinach (about 10 cups)
  • 2 tablespoons chopped fresh dill or 1 tablespoon dill weed
  • 2 tablespoons lemon juice
  • Coarsely ground pepper, optional

Instructions

  • 1. In a 6-qt. stockpot, heat oil over medium heat. Add carrots, onion and garlic; saute until carrots are tender, 4-5 minutes.
  • 2. Stir in orzo, chicken and broth; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes. Stir in peas, spinach and dill; return to a boil. Reduce heat; simmer, uncovered, until orzo is tender, 3-4 minutes. Stir in lemon juice. If desired, top each serving with coarsely ground pepper.

Nutrition Facts

1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein.
Diabetic Exchanges:
2 lean meat, 1 starch, 1 vegetable, 1/2 fat.

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