Servings: 6
Start to finish: 1 hour, 15 minutes
3 tablespoons extra-virgin olive oil
1/2 cup minced garlic (about 25 cloves)
2 carrots, peeled and sliced 1/4 inch thick
1 onion, chopped fine
1 celery rib, minced
Salt and pepper
2 teaspoons minced fresh thyme or 1/2 teaspoon dried
1 teaspoon no-salt-added tomato paste
6 cups unsalted chicken broth
2 bay leaves
2/3 cup wild rice, rinsed
8 ounces boneless, skinless chicken breasts, trimmed of all visible fat and cut into 3/4 inch pieces
3 ounces (3 cups) baby spinach
1/4 cup chopped fresh parsley
Heat oil and garlic in Dutch oven over medium-low heat, stirring occasionally, until garlic is light golden and fragrant, 3 to 5 minutes. Increase heat to medium and add carrots, onion, celery, and 1/4 teaspoon salt. Cook, stirring occasionally, until vegetables are softened and lightly browned, 10 to 12 minutes.
Stir in thyme and tomato paste and cook until fragrant, about 30 seconds. Stir in broth and bay leaves, scraping up any browned bits. Stir in rice and bring to simmer. Reduce heat to medium-low, cover, and cook until rice is tender, 40 to 50 minutes.
Discard bay leaves. Reduce heat to low and stir in chicken and spinach. Cook, stirring occasionally, until chicken is cooked through and spinach is wilted, 3 to 5 minutes. Off heat, stir in parsley and season with pepper to taste. Serve.
Nutrition information per serving: 231 calories; 76 calories from fat; 8 g fat (1 g saturated; 0 g trans fats); 28 mg cholesterol; 390 mg sodium; 25 g carbohydrate; 2 g fiber; 3 g sugar; 13 g protein.
For more recipes, cooking tips and ingredient and product reviews, visit https://www.americastestkitchen.com. Find more recipes like Garlic Chicken and Wild Rice Soup in “The Complete Diabetes Cookbook .”
America’s Test Kitchen provided this article to The Associated Press.
