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Lunch

Tomato soup with rice and chicken

About 481 kcal, 37 g of protein, 65 g of carbs, and 5 g of fat per serving. It works well for lunch, and takes about 40 minutes to prepare.

Dairy-freeHigh-protein

Tomato soup with rice and chicken - about 481 kcal per serving
481kcal
37 gprotein (33% of energy)
65 gcarbs
5 gfat
9 gfiber
40 minprep time

Ingredients (1 serving)

  • Chicken breast120 g
  • Dry white rice50 g (about 4 tablespoons)
  • Tomato300 g
  • Tomato paste30 g (about 2 tablespoons)
  • Carrot80 g
  • Celeriac40 g
  • Leek40 g
  • Parsley5 g
  • Seasonings and extras: salt, pepper, bay leaf, allspice

Instructions

  1. Cover the chicken with cold water and add the carrot, celery, leek, bay leaf, and allspice. Simmer over low heat for 25 minutes, skimming off any foam.
  2. Cook the rice in a separate pot.
  3. Take out the chicken and dice it. Add the tomatoes (fresh and peeled, or canned) and tomato paste to the broth. Cook for 5 minutes, then blend.
  4. Return the meat to the soup and season with salt and pepper. Serve with rice and chopped parsley.

Prefer your soup creamy? Add a tablespoon of plain yogurt or 12% cream, first mixed with a little hot soup.

Nutrition information per serving

Per servingAmount
Calories481 kcal
Protein36.6 g
Carbs65.4 g
of which sugars17.5 g
Fiber9.3 g
Fat4.7 g
of which saturated0.9 g
Salt0.5 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 33% of the energy, carbs 58%, and fat 9%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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