Fresh asparagus and dill turn this soup into a flavorful celebration of spring.

　　

Ingredients

Serves 4; 1 1/2 heaping cups per serving

　　1/4 cup uncooked instant brown rice

　　1/2 cup water, 2 cups water, and 2 cups water, divided use

　　1 pound boneless, skinless chicken breasts, all visible fat discarded

　　2 medium garlic cloves, minced

　　1/4 teaspoon salt

　　1/8 teaspoon pepper

　　2 large carrots, halved lengthwise and sliced crosswise

　　8 ounces asparagus, trimmed and cut crosswise into 1-inch pieces

　　2 tablespoons coarsely snipped fresh dillweed

　　2 tablespoons fresh lemon juice

　　1 medium green onion, thinly sliced

　　

Step 1

In a small saucepan, combine the rice and 1/2 cup water. Cook using the package directions. Remove from the heat. Set aside.

　　

Step 2

Meanwhile, in a medium saucepan, stir together 2 cups water, the chicken, garlic, salt, and pepper. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the chicken is no longer pink in the center. Transfer the chicken to a cutting board, leaving the remaining soup in the pan. Set the chicken aside.

　　

Step 3

Pour the final 2 cups water into the pan. Increase the heat to high and bring to a boil. Add the carrots. Reduce the heat and simmer, covered, for 5 minutes, or until the carrots are tender.

　　

Step 4

Meanwhile, dice the chicken. When the carrots are ready, add the chicken and asparagus to the soup. Return to a simmer. Reduce the heat and simmer, covered, for 3 minutes, or until the asparagus is crisp-tender. Remove from the heat.

　　

Step 5

Stir in the rice, dillweed, lemon juice, and green onion.

　　

Cook’s Tip on trimming asparagus

Step 6

Asparagus has a natural bending point where the tough part of the stem begins. To trim asparagus, hold the spears at the top and the bottom, bend them, and snap at the bending point. Save the tough parts for use in making Vegetable Broth (page 53) or discard them.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 179

　　

Step 9

Total fat: 2.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 0.5g

　　

Step 14

Cholesterol: 66mg

　　

Step 15

Sodium: 256mg

　　

Step 16

Carbohydrates: 12g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 3g

　　

Step 19

Protein: 28g

　　

Step 20

Calcium: 50mg

　　

Step 21

Potassium: 562mg

　　

Dietary Exchanges

Step 22

1/2 starch

　　

Step 23

1 vegetable

　　

Step 24

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition