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 1 Tbsp extra virgin olive oil 1 small brown onion, diced 2 garlic cloves, minced 3 Roma tomatoes, halved and seeded 1 celery stalk chopped 2 sprigs of fresh thyme 375ml of reduced salt chicken stock 3 large carrots, peeled and sliced 2 small lower GI potatoes, peeled and diced ½ cup of uncooked low GI rice Salt and pepper to taste One handful of chopped parsley Method In a large casserole pot, heat olive oil and add onion and garlic and sauté until fragrant. Add chicken thighs and brown on both sides. 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. 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. 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. Next, add potato and carrots. Cook for approximately 15 minutes or until vegetables are soft. Add rice and simmer for another 5 minutes. Season with salt and pepper and add a handful of chopped parsley. Pour into 6 serving bowls. To boost fibre but keep the carbs low, serve each bowl with 1 slice of low carb toast.
