Eating Well: Chicken Rice Soup

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

  1. Add frozen chicken breast to crock pot. Cover with other ingredients.
  2. Cook in a crock pot on low for 6 hours or high for 3 hours.
  3. Remove chicken breast. Shred or chop meat, return to crock pot. Cook on low for another hour or high for 30 minutes.
  4. 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.

Notes:

  •  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.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s