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CATEGORY CUISINE TAG YIELD
Meats, Grains Vegetarian Chicken/tur, Grains, Low fat, Main dishes, Soups 8 Servings

INGREDIENTS

2 1/2 c Frozen Corn Kernels
3/4 c Orzo
1 c Quinoa
10 c Water
4 T Nonfat Veg Chicken Broth
Low Sod Note
4 Skinless Boneless Chicken
Breast Halves *Note
2 Shallots, Chopped Fine
1 Clove Garlic, Minced
1/2 t Canola Oil
2 Bay Leaves
1/2 t Dried Thyme
1/2 t Dried Oregano
1/2 t Dried Marjoram

INSTRUCTIONS

NOTE: I used 4 Tbsp nonfat vegetarian chicken broth that I get at
Whole Foods in the bulk bins. It has the best flavor of any I have
ever tasted. You could use a combination of liquid canned broth and
powdered broth to give the canned broth more flavor. *NOTE: I sliced
the chicken breast halves into 1/2" wide slices and then diagonally
cut the slices to a little larger then bite size (do it how you  prefer
it)  Cook over med-high heat in nonstick skillet the prepared chicken
strips in the canola oil. Add the shallot and garlic and cook till  the
chicken doesn't look pink. Be careful to not overcook the chicken  or
it will become tough. It took about 8 - 10 minutes for me to
accomplish this part.  Put the frozen corn kernels and orzo into the
soup pot.  Rinse the quinoa very, very well in a strainer under
continuous  running cool water. When the draining water runs clear then
drain the  quinoa and add it to the pot.  Add the vegetarian chicken
broth (or nonfat chicken broth), water, bay  leaves and seasonings to
the pot.  Bring to a boil and then lower to a moderate simmer. Cook for
30  minutes. Season with salt and pepper if desired.  We thought this
tasted wonderful. It was nice and thick and wonderful  for a winter
meal.  Entered into MasterCook, created and tested for you by Reggie
Dwork  <reggie@reggie.com>  NOTES : Cal 213.3, Fat 2.8g, Carb 32.7g,
Fib 2.9g, Pro 16.3g, Sod  55mg, CFF 11.4%. Recipe by: Reggie Dwork
<reggie@reggie.com>  Posted to Digest eat-lf.v097.n021 by Reggie Dwork
<reggie@reggie.com>  on Jan 19, 1998

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 340
Calories From Fat: 40
Total Fat: 4.4g
Cholesterol: 36.6mg
Sodium: 502.1mg
Potassium: 803.3mg
Carbohydrates: 52.4g
Fiber: 6.4g
Sugar: 9.7g
Protein: 24.3g


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