Healthy Chicken Noodle Soup for the Soul
Dubbed the “Jewish penicillin” by mothers around the world, chicken noodle soup appears to have a medicinal effect on cold sufferers. At the very least, a hot bowl of this soothing soup is a comfort when you are feeling under the weather (or just plain missing your own mom).
This version uses low-sodium, fat-free chicken broth, but can be adapted for vegetarians by substituting vegetable stock and omitting the chicken.
2 teaspoons (tsp) olive oil
2 carrots, peeled and sliced
2 celery stalks, sliced
1 onion, diced
6 garlic cloves, crushed
1 tsp dried thyme
1/2 tsp black pepper
1/2 tsp dried sage
31/2 cups low-sodium, fat-free chicken broth
11/2 cups water
2 boneless, skinless chicken breasts, cut into 1/2-inch cubes
2 cups yolk-free egg noodles
Heat the oil in a medium stockpot over medium-high heat. Add the carrots, celery, onion and garlic; sauté until the onions are translucent (about 5 minutes). Stir in the thyme, pepper and sage; cook for an additional minute. Add the broth, water and cut-up chicken. Cover, reduce the heat, and simmer for 15 minutes.
Stir the noodles into the soup, and simmer uncovered for about 10 minutes or until the noodles are tender. Makes six (1 cup) servings.
Per Serving: 160 calories; 3 grams (g) fat; 15 g protein; 17 g carbs; 2 g fiber; 25 milligrams (mg) cholesterol; 280 mg sodium.
Source: November 2006 Nutrition Action Healthletter.