Nothing warms you up like soup, and this hearty combination of chicken, potatoes, rice, and veggies hits the spot! At just 224 calories per serving, 42 g carbs, 7 mg of cholesterol, 3 g of fat, 6 g of fiber, and 8 g of protein (along with 855 mg of potassium), make it for a weeknight or weekend dinner. You can later spoon up some leftovers (if you’ve got any!) for lunch the next day.
1 cup onion, chopped
1 tbsp. garlic, finely chopped
1 tbsp. vegetable oil
1/4 lbs. chicken (thawed, cut up, skin removed)
4 cups water
6 small red potatoes, chopped (or 1 can, about 15 oz., low-sodium sliced potatoes)
1/4 cup white or brown rice (uncooked)
1/2 tsp. chili powder (or paprika)
1 cup fresh peas, or 1/2 canned (about 8 oz., low-sodium green peas)
1/2 tsp. cayenne or jalapeño chilies, diced (optional)
1/2 cup parsley or cilantro, chopped (optional)
In a large pot, brown onion and garlic in oil over medium to high heat for five minutes. Add chicken* to pot and brown for about five minutes. Add water, potatoes, rice, and chili powder to pot. Bring pot to a boil, and cook for 15 minutes. Lower heat and cook for about 15 to 20 minutes. Stir pot every 10 minutes. Add peas and cook for about eight minutes. If using cayenne or jalapeño chilies, add those too. Mix well. Remove pot from heat. If using parsley or cilantro, add that now. Mix well and cover for five minutes. Serve hot.