Syn Free Lemony Chicken
Zucchini Rice Soup
prep 10 mins
cook 25 mins
total 35 mins
author shevy @ slimming eats
yield 6 servings
Complete meal in a bowl with the delicious Syn Free Lemony Chicken
Zucchini Rice Soup
Ingredients
· 145g/0.75 cup
of uncooked long grain rice
· 250g/90z of
boneless skinless chicken thigh
· 1/2 tsp of
garlic powder
· 1/2 tsp of
onion powder
· 1/2 tsp of
oregano
· cooking oil
spray
· 1 onion,
chopped
· 3 cloves of
garlic, crushed
· 14oz/400g of
zucchini (courgette), quartered lengthways and sliced
· juice and zest
of a lemon
· 6 cups of
chicken stock
· salt and black
pepper
Instructions
1.
Add the rice to a saucepan with 2 cups of
water, bring to a boil, then simmer until liquid is almost absorbed. Turn off
head, add lid and leave for 10 mins, set aside.
2.
Spray a large saucepan over a medium high
heat with cooking oil spray, add the chicken, garlic powder, onion powder,
oregano and some salt and black pepper and fry for about 5 mins until browned.
Remove and set aside.
3.
Spray the saucepan with some more cooking oil
spray, add the onion and fry until softened.
4.
Add the garlic and zucchini and fry for a
further minute.
5.
Add in the lemon juice and zest and stock.
Bring to boil and then simmer for 12-15 mins.
6.
Add 2/3 of the soup to a blender and blend
till smooth (if you prefer you can blend the whole soup)
7.
Return to the pan and then stir in the
chicken and rice and simmer for an additional 5 mins.
8.
Serve and enjoy!!
Source http://www.slimmingeats.com\
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