Dill Chicken Soup

I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup.

—Robin Haas, Hyde Park, MA

Takes: 30 min. • Makes: 6 servings

• 1 Tbsp. canola oil
• 2 medium carrots, chopped
• 1 small onion, coarsely chopped
• 2 garlic cloves, minced
• ½ cup uncooked whole wheat orzo pasta
• 1 ½ cups coarsely shredded rotisserie chicken
• 6 cups reduced-sodium chicken broth
• 1 ½ cups frozen peas (about 6 oz.)
• 8 oz. fresh baby spinach (about 10 cups)
• 2 Tbsp. chopped fresh dill or 1 Tbsp. dill weed
• 2 Tbsp. lemon juice
• Coarsely ground pepper, optional

1. 1. In a 6-qt. stockpot, heat oil over medium heat. Add carrots, onion and garlic; saute until carrots are tender, 4-5 minutes.
2. 2. Stir in orzo, chicken and broth; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes. Stir in peas, spinach and dill; return to a boil. Reduce heat; simmer, uncovered, until orzo is tender, 3-4 minutes. Stir in lemon juice. If desired, top each serving with coarsely ground pepper.

1 ⅓ cups: 198 cal., 6g fat (1g sat. fat), 31mg chol., 681mg sod., 20g carb. (4g sugars, 5g fiber), 18g pro. Diabetic exchanges: 2 lean meat, 1 starch, 1 vegetable, ½ fat.