Chicken adobo soup with bok choy

Ingredients

• 1/4 cup low-sodium soy sauce
• 1/3 cup rice vinegar
• 2 garlic cloves, sliced
• 1 bay leaf
• 1 teaspoon olive oil
• 1/2 yellow onion, chopped
• 4 cups low-sodium chicken stock or broth
• 1 1/2 cups skinned and shredded roasted or boiled chicken breast meat (about 6 ounces)
• 1/2 cup uncooked whole-wheat couscous or 1 cup cooked brown rice
• 1/2 pound baby bok choy, halved lengthwise and sliced crosswise, 1/2-inch wide
• 2 green (spring) onions, including tender green tops, thinly sliced

Directions

In a small saucepan, combine the soy sauce, vinegar, garlic and bay leaf over medium-high heat. Heat the mixture until it just comes to a boil. Remove from the heat and set aside.

In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Add the chicken stock and bring to a boil. Add the soy sauce mixture, chicken and couscous. Return to a boil, reduce the heat to medium and simmer for 2 minutes. Add the bok choy and simmer until the bok choy is tender, about 2 minutes.

Discard the bay leaf. Ladle into warmed individual bowls and garnish with the green onions. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 203
Total carbohydrate: 25 g
Cholesterol: 36 mg
Dietary fiber: 4 g
Monounsaturated fat: 1.5 g
Protein: 19 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 701 mg
Total fat: 3 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 2
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1