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Asian Soup With Shredded Chicken And Rice

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Per serving: 202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium
Diabetic exchanges: 2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

 

 

 

 

 (makes 4 servings)

4    dried black mushrooms, rinsed
1    large clove garlic, minced
1    small Serrano or Thai chili pepper, seeded and minced
1    tablespoon (15 ml) minced fresh ginger
6    cups (1.4 l) low-sodium canned chicken broth
2    teaspoons (10 ml) low-sodium soy sauce
2    6-ounce (360 g) chicken breast halves, poached and shredded
4    ounces (120 g) snow peas, trimmed
1    small carrot, 2 ounces (30 g), thinly sliced
2    fresh water chestnuts, peeled and thinly sliced (may used canned)
4    scallions, thinly sliced
1    cup (165 g) hot cooked rice

In a soup pot, combine mushrooms, garlic, chili pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot.
Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes.
Stir in scallions and ladle into wide soup bowls. Place 1/4 cup (41 g) of the hot rice in the center of each bowl. Serve at once.