Spicy Chicken, Tomato and Garlic Soup

Makes 6 servings
Total time: 60 minutes
You could make this recipe with breasts, but thighs have much more flavour. And if you like spicy food, increase the cayenne and jalapeno. Substitute wild or brown rice for different texture and flavour.

6 cups chicken broth, homemade or canned
2 cups water
1½ lb skinless, boneless chicken thighs, trimmed of excess fat
16 cloves garlic, peeled
2 can (14.5 oz each) no-salt added diced tomatoes
3 yellow or red bell peppers, cut into small squares
11/4 tsp cumin
3/4 tsp salt
½ tsp cayenne pepper
3/4 cup rice
6 tbsp minced cilantro
3 tbsp lime juice
1 tbsp minced pickled jalapeno

In a large saucepan, combine the broth and water. Bring to a boil, add the chicken and garlic, reduce to a simmer, cover and cook until the chicken is just cooked through, about 10 minutes. Remove the chicken and set aside. When cool enough to handle, cut into bite-sized pieces. With a slotted spoon, transfer the garlic to a food processor or blender along with 1/3 cup of the broth and puree until smooth. Add the garlic puree to the pan along with the tomatoes, bell peppers, cumin, salt and cayenne. Bring to a boil, stir in the rice, reduce to a simmer, cover and cook until the rice is tender, about 15 minutes. Each serving has 302 calories. 5 gm fat, 33 gm carbohydrates (3.4 gm fibre) and 30 gm protein.

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