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Old 11-11-2002, 07:00 PM   #1
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Join Date: Jun 2002
Location: Montana, USA
Posts: 256
Chicken and Rice Soup...Low Fat + Exchanges

Serves: 10…(2-1/2 qts)

3 qts. water
4 bone-in chicken breast halves (about 3 lbs.)
1-1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. poultry seasoning
1 tsp. chicken bouillon granules
3 medium carrots, chopped
2 celery ribs, chopped
1/2 c. uncooked long grain rice
1 small onion, chopped

In a large Dutch oven or soup kettle, place first 5 ingredients. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until chicken is tender.

With a slotted spoon, remove chicken from broth. When cool enough to handle; remove meat from bones; discarding skin and bones. Cut chicken into bite-sized pieces. Skim fat from broth; add chicken and remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until vegetables and rice are tender.

To reduce sodium, cut back on the salt.

One 1-cup serving equals: 128 calories…1 gm fat (trace saturated)…51 mg cholesterol…543 mg sodium…7 gm carbohydrate…1 gm fiber…21 gm protein ++++ Exchanges: 2-1/2 very lean meat…1/2 starch

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