Skip to Content

Skinny Chicken, Brown Rice and Vegetable Soup

Here’s a NEW main course soup everyone will enjoy! It’s simple to make, super yummy and loaded with assorted vegetables, chicken and healthy brown rice. All these healthy ingredients make for a very hearty soup meal. Each large 2 cup serving has 258 calories, 3 grams of fat and 6 Weight Watchers POINTS PLUS.

chicken soup, chicken and vegetable soup, weight watchers recipe, low calorie soup,

Prep Time: 20 minutes

Cook Time: 45 minutes

Ingredients

1 cup dried brown rice, I like Basmati brown, see shopping tip

1 (48 ounce) container Swanson’s reduced-sodium chicken broth

1 (32-oz) container Swanson’s reduced-sodium chicken broth

3 cups zucchini, sliced

2 cups carrots, sliced or chopped

2 cups celery, sliced

2 cups leeks, sliced or 1 cup onions, chopped

1 teaspoon dried thyme

1 teaspoon dried sage

Fresh ground pepper, to taste

3 cups (~12 ounces) cooked chicken breasts, diced

Instructions

1. Prepare the rice according to package directions, in its own pot. Do not cook in the soup.

2. While the rice is cooking, prepare the soup. In a large pot, add all chicken broth. Bring to a boil. Stir in all the vegetables, sage, thyme and pepper.  Bring back to a boil, turn down to a simmer and cook uncovered for 15 minutes. Stir in cooked chicken and stir with a rubber spatula so the zucchini doesn’t get mushy.  Cook for 5 minutes more or until chicken is heated and vegetables are soft.

3. When rice is ready, stir into soup.

4. This soup freezes great.

Makes 14 cups total: 7 large main course servings (2-cups each)


Food Facts
Leeks are root vegetables that look quite similar to onions, to which they are related. Their flavor is onion-like but much milder. People who don’t like onions should try them — their flavor is mellow and not overpowering, and many onion-haters enjoy them.
Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.


Shopping Tips


My favorite rice to use is brown Basmati rice.  You can find it in most supermarkets. I bought it at Trader Joe’s. They also sell package of cooked brown rice. Or use your favorite brown rice.

You need a total of 10 cups of chicken broth (80 ounces) for this recipe. I like Swanson’s reduced-sodium. It’s available in 14.5 ounce cans or cartons in both 32 ounce and 48 ounce.

Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this soup.


Weight Watchers
(old points) 5


Weight Watchers POINTS PLUS 6

SKINNY FACTS: for a 2 cup serving
253 calories, 3g fat, 0mg chol, 25g prot, 33g carbs, 4g fiber, 915mg sod, 5g sugar

FAT FACTS: the skinny and fat facts are the same for this recipe.

Find more delicious recipes on Nancy Fox’s website, Skinny Kitchen

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called <a href="http://www.skinnykitchen.com">Skinny Kitchen</a>. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

Read previous post:
Low Testosterone, Low Libido and Fuzzy Brain

Menopause can be such a challenge. There’s the whole “fuzzy brain” scenario—you know, that “where is my car/my purse/my mind”...

Close