In the part of the world where I live, it’s chilly and rainy and that makes for weather that demands soup. I made this soup recently, and it turned out pretty good:
1 lb chicken breast: 780 calories
5 oz chopped carrots (about 1 cup): 58 calories
3 oz chopped onion (about 1 cup): 34 calories
1 oz chopped celery (about 1 cup): 5 calories
6 oz frozen corn (about 2 cups): 621 calories
4 cups chicken broth: 60 calories
2 cups water
1/3 cup uncooked brown rice (about 2 1/3 ounces, 7 ounces once cooked): 227 calories
- Add frozen chicken breast to crock pot. Cover with other ingredients.
- Cook in a crock pot on low for 6 hours or high for 3 hours.
- Remove chicken breast. Shred or chop meat, return to crock pot. Cook on low for another hour or high for 30 minutes.
- If you are cooking the soup on high, cook the rice seperately and add when the shredded chicken meat is returned to the crock pot.
- The total calorie count for this recipe is 1,785, assuming you eat the whole thing. The whole thing weighs about 81 1/3 ounces, so that gets an average calorie count of 22 calories per ounce (54 an ounce if you don’t factor in the water weight). When I served it out, I ended up with about 12 ounces – about 3/4 solids and 1/4 water. So, call it 9 ounces at 54 calories an ounce, or 486 calories a serving. (Next time I should probably eat the soup, and then see how much liquid is left when I’m finished. But that seems a good estimate.)
- I measured the weights of the various ingredients with a food scale, so I know they’re correct. The cup size measurements came from adding the ingredients to a measuring cup, and may not be exact.