Ginger chicken and orzo soup

This fresh gingery soup is a perfect start to springtime – great to begin a meal or on its own with a crisp salad and a whole grain bun.

Ingredients

• 1 lb (500 g) boneless skinless chicken breasts, about 2 large
  
• 1 tbsp (15 mL) minced fresh ginger
  
• 1 tbsp (15 mL) chopped fresh parsley
  
• 2 cloves garlic, minced
  
• Pinch freshly ground black pepper
  
• 2 tsp (10 mL) canola oil
  
• 1 red bell pepper, chopped
  
• 1 box (900 mL) sodium reduced chicken broth
  
• 3/4 cup (175 mL) whole wheat or regular orzo pasta
  
• 1 cup (250 mL) chopped fresh asparagus

Directions

1. Using chef’s knife, cut chicken into bite size piece and place in bowl. Add ginger, parsley, garlic and pepper and toss to coat well.
2. In small soup pot or saucepan, heat oil over medium high heat and cook chicken mixture, stirring constantly for 5 minutes. Stir in red pepper to combine.
3. Add broth and bring to a boil. Add orzo and asparagus and simmer for about 8 minutes or until orzo is tender and chicken is no longer pink inside.

Nutritional info per serving (1 of 4)

• Calories: 296
  
• Protein: 35 g
  
• Total Fat: 5 g
  Saturated Fat: 1 g
  Cholesterol: 67 mg
• Carbohydrate: 30 g
  Fibre: 4 g
  Sugars: 3 g
  Added sugars: 0 g
• Sodium: 595 mg
  
• Potassium: 704 mg
  
  

  Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.