Healthy Recipe from Chef Meg Galvin

Chicken Soup Image

Meg Galvin is a certified executive chef and teaches cooking at the Midwest Culinary Institute in Cincinnati.

A steamy bowl of chicken soup is the ideal meal on a chilly day—and it brings more than just great flavor to the table. This classic comforts without loads of fat and calories, and delivers a healthy dose of nutrients too! For example, edamame is high in copper and helps to boost your immune system and strengthen your bones.

Serves 4

Ingredients

12 oz boneless skinless chicken breasts
1 tsp olive oil
2 medium-size carrots (about 4 oz), cut into matchsticks
2 celery stalks (about 3 oz), cut into matchsticks
4 cups reduced-sodium chicken stock
3 oz Japanese wheat noodles
2 scallions, trimmed and sliced thin
1 1⁄4 cups Napa cabbage, shredded
3⁄4 cup frozen shelled edamame
1⁄8 tsp white pepper

Directions

  1. Trim any fat from the chicken and place chicken in a large saucepan. Add enough water to cover chicken by 2 inches. Bring to a slow simmer, then reduce heat slightly so that water remains still. Cook 20–25 minutes until the internal temperature reaches 165°F and chicken is no longer pink. Remove chicken from cooking liquid, cool slightly, then cut into large cubes. Discard cooking liquid.
  2. Heat another large saucepan over moderate heat. Add oil and swirl to coat bottom of pan. Once oil is hot, add carrots and celery and stir for 2 minutes.
  3. Add stock to the saucepan. Bring to a simmer and add noodles. Cook 2–3 minutes. Add scallions, Napa cabbage, edamame and white pepper. Continue to simmer for an additional 2–3 minutes.

PER SERVING 218 calories, 25 g protein, 19 g carbohydrates, 3 g fiber, 4 g fat, 50 mg cholesterol, 648 mg sodium

Chef Meg's Top Chicken Soup Tips

  1. Make this soup your own by adding shredded kale for extra calcium, roasted corn or beans for added fiber, or diced tomatoes for a healthy dose of vitamin C. In place of noodles, try rice or quinoa.
  2. Looking to boost flavor without adding calories or sodium? Toss in some dried oregano, a bay leaf, a sprig of thyme, or a few drops of hot sauce. (Remove bay leaf or sprig of thyme before serving.)
  3. Freeze individual portions for up to three months. While soup is still hot, put the pot in a sink filled with ice water to chill rapidly. Fill freezer-safe containers or bags, leaving 1⁄2 inch of space at the top.

From our sister publication REMEDY's Healthy Living Winter 2014

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 22 Dec 2014

Last Modified: 22 Dec 2014