Ingredients (6 servings)

• 2 tbsp olive oil
• 1 medium onion, diced (about 150 g)
• 2 medium carrots, sliced (about 120 g)
• 2 celery stalks, chopped (about 100 g)
• 3 cloves garlic, minced
• 500 g boneless, skinless chicken breast or thighs
• 8 cups (1.9 liters) low-sodium chicken broth
• ¾ cup (150 g) uncooked brown rice (or white rice)
• 1 tsp dried thyme
• 1 bay leaf
• ½ tsp black pepper
• Salt to taste
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice (optional)

Instructions

Step 1: Sauté the vegetables

1. Heat olive oil in a large soup pot over medium heat.
2. Add onion, carrots, and celery.
3. Cook for 5–7 minutes until softened.
4. Add garlic and cook for 30 seconds.

Step 2: Add the soup base

1. Add chicken broth.
2. Add chicken, rice, thyme, bay leaf, and pepper.
3. Bring to a boil.

Step 3: Simmer

1. Reduce heat to low.
2. Cover and simmer:
   • 30–35 minutes for chicken breasts
   • 40 minutes for chicken thighs
3. Cook until chicken reaches 74°C (165°F) internally.

Step 4: Shred the chicken

1. Remove chicken from the pot.
2. Shred with two forks.
3. Return shredded chicken to the soup.

Step 5: Finish

1. Remove bay leaf.
2. Stir in parsley and lemon juice.
3. Adjust seasoning.
4. Serve hot.

Nutrition Information (Approximate)

Per serving (6 servings total):

Key Vitamins & Minerals

Making It Better for Constipation

To increase fiber and support regular bowel movements:

Option 1: Add legumes

• 1 cup cooked lentils or chickpeas

Adds:

• ~12–15 g fiber to the pot
• More protein and satiety

Option 2: Add more vegetables

• Spinach
• Kale
• Cabbage
• Zucchini

Option 3: Use barley instead of white rice

• Higher fiber
• More filling

Option 4: Serve with

• Whole-grain bread
• A side salad

Aim for 25–38 g fiber per day and adequate water intake.

Weight-Loss Version

For a lower-calorie version:

• Use chicken breast instead of thighs.
• Reduce olive oil to 1 tbsp.
• Use ½ cup rice instead of ¾ cup.
• Double the carrots, celery, and leafy greens.
• Avoid cream, butter, or excessive salt.

This version is roughly 200–240 calories per serving.

Frequently Asked Questions

Q: Can I eat this every day for weight loss?

Yes, if it fits your calorie needs and you still eat a balanced diet with fruits, vegetables, healthy fats, and adequate protein.

Q: Why might it help with constipation?

Possible reasons include:

• More fluids from the soup
• Increased vegetable intake
• Regular meal timing
• Reduced intake of highly processed foods

Q: Is brown rice better than white rice?

Brown rice contains more fiber and nutrients, which may help fullness and digestive health.

Q: Can I freeze it?

Yes. Freeze for up to 3 months in airtight containers.

Q: How can I increase protein?

Add:

• Extra chicken
• Beans or lentils
• Greek yogurt on the side

Q: How can I increase fiber without changing taste much?

Add:

• 1–2 cups spinach
• 1 cup lentils
• Extra celery and carrots

High-Fiber Constipation-Friendly Upgrade

For the best digestive support, add:

• 1 cup cooked lentils
• 2 cups spinach
• 1 extra carrot
• 1 extra celery stalk