ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil
1 cup chopped onion
1 tsp dried oregano
4 cups fat-free,reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!