Canja de Galinha (Brazilian Chicken and Rice Soup) Dinner Print this recipe Details Serves: 6Number of ingredients: 13To prep: 10 minutesTo cook: 50 minutesDifficulty: Easy Nutrition per servingKilojoules: 1131Calories: 270Protein: 25gFat: 9.3gSaturated Fat: 2.4gCarbohydrates: 20.3gCarbohydrates per 100g: 6.54gFiber : 3gSodium: 249mgPotassium: 650mg Ingredients 700g chicken thigh, fat removed听 1 tablespoon extra virgin olive oil听 1 small brown onion, diced听 2 garlic cloves, minced听 3 Roma tomatoes, halved and seeded听听 1 celery stalk chopped听听 2 sprigs of fresh thyme听 375ml of reduced salt chicken stock听听 3 large carrots, peeled and sliced听 2 small lower GI potatoes, peeled and diced听 陆 cup of uncooked low GI rice听 1.25 litres of water Salt and pepper to taste听 One handful of chopped parsley听听 Method In a large casserole pot, heat olive oil and add onion and garlic and saut茅 until fragrant.听听 Add chicken thighs and brown on both sides.听听 Add the tomatoes, celery, thyme and chicken stock. Cover and simmer for 25 minutes, until the chicken is cooked through, and tomatoes are falling apart.听听 Remove the chicken and set aside. Using a strainer and a large bowl, strain the broth, discarding the vegetables and thyme but keeping the tomatoes.听听 Return the broth back to the casserole pot. Pass the tomatoes through the strainer so you are extracting the juice and leaving the skins. Add the juice to the casserole pot. On a chopping board, shred the chicken using a fork. Discard any bone or skin. Return chicken to the casserole pot.听 Next, add potato, carrots, rice and 1.25 litres of water. Cook for approximately 15 minutes or until vegetables are soft and rice is cooked. Season with salt and pepper and add a handful of chopped parsley.听听 Pour into 6 serving bowls.听 To boost fibre but keep the carbs low, serve each bowl with 1 slice of low carb toast.听听
