Complete meal in a bowl with the delicious Syn Free Lemony Chicken Zucchini Rice Soup
With the weather starting to cool down, soups start to frequent more and more on the menu. I love that you can cook up a big pot of soup and put some tubs in the fridge as well as stocking up the freezer, comes in super handy when I have some busy days ahead, as I can just grab a tub and warm up as I need it.
One of the problems with soup however is that if it doesn't combine all the food groups, it's often not filling enough on it's own and you end up craving the usual bread and butter that most want to pair with any bowl of soup. Not exactly Slimming World friendly, unless you have a healthy extra b and syns spare.
Zucchini is one of my favourite speed vegetables for how quick and easy it is to prepare, not to forget mention that it is also a brilliant and tasty substitute for pasta or noodles, if you have a Vegetable Spiralizer handy.
This time of year they tend to be pretty cheap and quite big too. So I had a whole bunch of them to use up in the fridge, along with some chicken thighs and wanting to stock up my freezer with some yummy soup. I raided the fridge and pantry for some other yummy ingredients I could combine for this delicious Syn Free Lemony Chicken Zucchini Rice Soup.
The end result was both filling, flavoursome and super healthy, perfect on it's own just as it is or if you have a Healthy Extra A choice spare, some grated parmesan on top really finishes it off perfectly.
Love filling soup recipes like this Syn Free Lemony Chicken Zucchini Rice Soup? Then check out some of these:
- Syn Free Carrot and Butter Bean Soup
- Curried Butternut Squash and Brown Rice Soup
- Syn Free Sweetcorn and Leek Soup
- Syn Free Instant Pot Turkey Taco Soup
- Syn Free Spicy Carrot and Lentil Soup
- Syn Free Chicken and Vegetable Soup
- Chicken Noodle Soup
- Syn Free Bacon and Lentil Soup
- Syn Free Tomato and Pasta Soup
- Syn Free Tuscan Soup
- Syn Free Minestrone Soup
or head on over to my FULL RECIPE INDEX with now over 850 delicious Slimming World Recipes all fully searchable by meal type, ingredients, syn value etc
What Kitchen Items do I need to make this Syn Free Lemony Chicken Zucchini Rice Soup?
- Kitchen Scales
- Measuring Spoons
- Measuring Cups
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
- Dutch oven or large saucepan
- Wooden Spoon
- Saucepan
- Blender or Immersion Stick Blender
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Syn Free Lemony Chicken Zucchini Rice Soup
Prep
Cook
Total
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
- ½ tsp of garlic powder
- ½ tsp of onion powder
- ½ 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
- 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.
- 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.
- Spray the saucepan with some more cooking oil spray, add the onion and fry until softened.
- Add the garlic and zucchini and fry for a further minute.
- Add in the lemon juice and zest and stock. Bring to boil and then simmer for 12-15 mins.
- Add ⅔ of the soup to a blender and blend till smooth (if you prefer you can blend the whole soup)
- Return to the pan and then stir in the chicken and rice and simmer for an additional 5 mins.
- Serve and enjoy!!
Notes
Optional: Got a Healthy Extra A spare? Top with a little grated parmesan or cheddar
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Extra Easy - syn free per serving
- WW Smart Points - 4
- Dairy Free - don't add optional cheese
*suitable for freezing - you may need to add more stock when reheating
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Courses Soup/Lunch
Cuisine American
Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 155 | ||
% Daily Value | ||
Total Fat 1.7 g | 3% | |
Saturated Fat 0.4 g | 2% | |
Cholesterol 31.9 mg | 11% | |
Sodium 667 mg | 28% | |
Total Carbohydrates 24.2 g | 8% | |
Dietary Fiber 1.6 g | 6% | |
Sugars 3 g | ||
Protein 10.9 g | 22% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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