Our series of heart-healthy Featured Free Recipes picks up again today with another great recipe from the American Heart Association. Today’s recipe is warm, filling soup that’s an easy weeknight dinner idea. Download this and the rest of the Free Heart-Healthy Recipe Collection from the iCookbook store today. While you’re there you can also download the Go Red For Women Heart-Smart Cooking digital magazine to get even more recipes and tools to help you take charge of your heart health.
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
4 cups fat-free, low-sodium chicken broth
1 large onion, chopped
3⁄4 cup water
1 medium carrot, sliced
3 large garlic cloves, minced
1 tablespoon chopped fresh thyme
1 medium dried bay leaf
1⁄4 teaspoon pepper
1⁄3 cup uncooked quinoa, rinsed well under cold running water and drained
2 ounces sugar snap peas, trimmed and sliced diagonally
In a large saucepan, stir together the chicken, broth, onion, water, carrot, garlic, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce the heat and simmer, partially covered, for 5 minutes.
Stir in the quinoa. Cook for 5 minutes.
Stir in the peas. Cook for 5 to 8 minutes, or until the quinoa is tender and the chicken is no longer pink in the center. Discard the bay leaf before serving the soup.
Cook’s Tip: Look for quinoa near the rice and other grains in the supermarket. Unless you buy prewashed quinoa, rinse it in a fine strainer under cold running water until the water runs clear. This is done to remove the bitter coating called saponin.
Nutrients per Serving
1-1/3 cups per serving
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 139 mg
Carbohydrates 12 g
Fiber 2 g
Sugars 3 g
Protein 20 g
2 very lean meat
Recipe © 2012 American Heart Association
Photo © 2012 Publications International, Ltd.