Healthy Recipe from Chef Meg Galvin
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 dayand 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.
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
- 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.
- 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.
- 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
- 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.
- 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.)
- 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