Chicken and Wild Rice Soup

Kcal: 455 |

P: 35 |

F: 12 |

C: 53 |

Fiber: 8

Ingredients

Chicken breast (boneless, skinless): 100 g (3.5 oz), Wild rice blend (dry): 40 g (1/4 cup), Carrots: 100 g (2 medium, diced), Celery: 75 g (2 stalks, diced), Onion: 50 g (1 small, diced), Garlic: 3 g (1 clove, minced), Mushrooms: 100 g (1 cup, sliced), Water: 400 ml (1 2/3 cups), Thyme: 1 g (1/2 tsp, fresh, chopped), Rosemary: 1 g (1/2 tsp, fresh, chopped), Bay leaf: 1, Olive oil: 10 ml (2 tsp), Greek yogurt (low-fat): 30 g (2 tbsp), Parsley: 10 g (2 tbsp, fresh, chopped), Salt and black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 10ml olive oil in a large pot over medium heat. Add 100g diced onion, 100g diced carrots, and 75g diced celery. Cook for 5-7 minutes until softened. 2. Add 3g minced garlic and 100g sliced mushrooms. Cook for 3 minutes. 3. Add 400ml water, 100g chicken breast (whole), 40g wild rice blend, 1g chopped thyme, 1g chopped rosemary, 1 bay leaf, salt and black pepper. 4. Bring to a boil, then reduce heat and simmer, covered, for 40-45 minutes until rice is tender and chicken is cooked through. 5. Remove chicken and shred with two forks. Return to pot. 6. Remove bay leaf. 7. Stir in 30g Greek yogurt for creaminess. 8. Serve garnished with 10g chopped parsley.

Menopause Benefits

Chicken and Wild Rice Soupis a protein-rich, nourishing meal designed to support muscle maintenance and steady energy, key for women during menopause. Chicken breast provides lean, high-quality protein, while wild rice blend offers complex carbohydrates and fibre for digestive health and blood sugar balance. Mushrooms, carrots, and celery bring a spectrum of B vitamins, potassium, and antioxidants, supporting immune function and heart health. Greek yogurt adds a creamy finish with extra protein and calcium for bone strength. The aromatic blend of thyme, rosemary, and parsley delivers anti-inflammatory and immune-boosting benefits, while olive oil supplies heart-healthy fats. This stew is a delicious way to support hormonal balance, bone health, and overall vitality through every stage of menopause.

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