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The Good News鸡胸肉增加了很多蛋白质,但对这个版本的脂肪不多ajiaco, a cilantro-scentedchicken soupthat's virtually Colombia's national dish. Stirring in fiber-rich brown rice turns the soup into a satisfying one-dish meal.More Healthy Soups

May 2009

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Credit: © Maura McEvoy

Recipe Summary

total:
1 hr
Yield:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a small saucepan, cover the rice with the water and bring to a boil. Reduce the heat, cover and simmer until the rice is tender, 35 to 45 minutes. Remove from the heat and let stand for 10 minutes, then season with salt and fluff with a fork.

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  • Meanwhile, in a large saucepan, combine the chicken, scallions, garlic, corn, cumin and 1/2 cup of the cilantro with the chicken broth. Season with salt and pepper and bring to a boil. Simmer the broth over moderately high heat until the chicken is cooked through, about 12 minutes. Transfer the chicken to a plate and let cool slightly. Pull the meat off the bones and shred.

  • Strain the broth and return it to the saucepan. Return the corn to the broth and discard the remaining solids. Bring the broth to a boil. Add the potatoes and simmer over moderately high heat until nearly tender, about 8 minutes. Add the asparagus and simmer until the potatoes and asparagus are tender, about 5 minutes longer. Return the shredded chicken to the pot and season the soup with salt and pepper.

  • Ladle the soup into bowls and garnish with the avocado, yogurt, capers, brown rice and remaining 2 tablespoons of cilantro.

Make Ahead

煮熟的糙米和没有装饰的汤可以在一夜之间分别冷藏。

Notes

One Serving 336 cal, 9.6 gm fat, 2 gm sat fat, 35 gm carb, 6.6 gm fiber.

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