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Tomato Chicken Rice Soup

"This hearty soup is loaded with vegetables, chicken, rice and herbs. When friends come for lunch, I warm up some garlic toast and make a meal of it," notes Gwen Shawley of El Mirage, Arizona. "It's a great way to cut back on calories and fat."
  • Total Time
    Prep: 20 min. Cook: 40 min.
  • Makes
    7 servings

Ingredients

  • 1/4 cup all-purpose flour
  • 1 large onion, chopped
  • 1 large green pepper, chopped
  • 2 celery ribs, chopped
  • 3 green onions, chopped
  • 2 teaspoons canola oil
  • 3 garlic cloves, minced
  • 2 cups water
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 cups cooked brown rice
  • 2 cups cubed cooked chicken breast
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 3/4 teaspoon salt

Directions

  • In a small nonstick skillet, brown flour over medium-high heat; set aside. In a Dutch oven, saute the onion, green pepper, celery and green onions in oil until tender. Add garlic; cook 1 minute longer. Stir in flour until blended. Stir in the remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Discard bay leaf.
Nutrition Facts
1-1/2 cups: 197 calories, 3g fat (1g saturated fat), 34mg cholesterol, 682mg sodium, 25g carbohydrate (0 sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.

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Reviews

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Average Rating:
  • summerpls
    Nov 11, 2013

    Good recipe ? great flavours! I also did not use flour and did not thicken it as it was thick enough but if I was to thicken it I would use cornstarch. I also made my own broth from a leftover chicken we had the night before.

  • Mrs_T
    Jan 25, 2012

    To answer the questions that have been asked, I would guess one just stirs the flour in the small nonstick skillet over medium-high heat until it becomes brown. I think this step is supposed to make the soup taste similar to chicken gumbo, and true gumbo begins with browned flour if I remember right. And yes, it usually includes something for fat or oil along with the flour, but since this is a light recipe this ingredient was not used.However, that said, I must admit that I didn't brown the flour. In fact, I didn't even use the flour. I reserved a half cup of the water and combined it with 2 tablespoons cornstarch (the equivalent to 1/4 cup flour) and stirred it into the simmering soup at the end. It had the same effect of slightly thickening the soup.Having said all that, I must add that the soup was absolutely delicious. My hubby and I both felt it was a "keeper" recipe. The only other thing I changed was to use 1 1/2 teaspoons Italian seasoning in place of the 1 tsp. oregano and 1 tsp. thyme. Italian seasoning contains both of those herbs and I just thought we would like it better. A wonderful soup!

  • nepraus
    Dec 12, 2010

    My question also, how do you brown flour?

  • Herbin!
    Aug 27, 2009

    No comment left

  • badgergirl
    Apr 16, 2008

    what does it mean to "brown flour"?? is there supposed to be some oil or butter there too?

  • Jennifer
    May 18, 2006

    No comment left