Tomato Chicken Rice Soup

By Totlxtc

Ingredients

• 1/4 * 1/4 cup all-purpose flour
• 1 * 1 large onion, chopped
• 1 * 1 large green pepper, chopped
• 2 * 2 celery ribs, chopped
• 3 * 3 green onions, chopped
• 3 * 3 garlic cloves, minced
• 2 * 2 teaspoons canola oil
• 2 * 2 cups water
• 2 * 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
• 2 * 2 cups cooked brown rice
• 2 * 2 cups cubed cooked chicken breast
• 1 * 1 can (14-1/2 ounces) diced tomatoes
• 1 * 1 teaspoon dried oregano
• 1 * 1 teaspoon dried thyme
• 1 * 1 bay leaf
• 3/4 * 3/4 teaspoon salt

Details

Servings 7

Preparation

Step 1

* In a small nonstick skillet, brown flour over medium-high heat; set aside. In a Dutch oven or soup kettle, saute the onion, green pepper, celery , green onions and garlic in oil until tender; stir in flour until blended. Stir in the remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Discard bay leaf. Yield: 7 servings.


Nutritional Analysis: One serving (1-1/2 cups) equals 197 calories, 3 g fat (1 g saturated fat), 34 mg cholesterol, 682 mg sodium, 25 g carbohydrate, 3 g fiber, 17 g protein. Diabetic Exchanges: 2 very lean meat, 2 vegetable, 1 starch.