Curer of colds, warmer of hearts, soother of souls: Chicken noodle soup does everything a comfort food is supposed to do, and does so without a hefty caloric price tag. But steer clear of canned chicken soup: Not only is it sparse on chicken and vegetables, a single cup can carry up to half a day’s worth of sodium. This version is light on the salt, but so loaded with chunky vegetables and shredded chicken that it could be dinner on its own.
Makes 6 servings
½ Tbsp olive oil
3 medium carrots, peeled and chopped
3 ribs celery, chopped
1 small onion, chopped
1 clove garlic, peeled
12 cups low-sodium chicken stock
1 bay leaf
2 cups shredded leftover chicken
2 oz dried egg noodles
Salt and black pepper to taste
Chopped fresh parsley for garnish (optional)
4 g fat (1 g saturated)
720 mg sodium
How to Make It
Heat the olive oil in a pot over medium heat. Add the carrots, celery, onion, and garlic and sauté for 5 minutes, until the vegetables just begin to soften. Add the stock and bay leaf and cook over low heat for about 15 minutes, until the carrots are just tender.
Add the chicken and noodles and continue cooking for about 5 minutes, just until the noodles are soft. Taste and adjust seasoning with salt and black pepper if necessary. Discard the bay leaf and garlic clove. Garnish with parsley before serving, if using.
Master the Technique
Homemade Chicken Stock
Store-bought stock works just fine for every recipe in the book, but nothing compares to the flavor of a home-cooked batch. Combine scraps of chicken (back, wings, even bones from a roast chicken) with a mirepoix (onions, carrots, and celery) and herbs (bay leaf and parsley), cover with plenty of water, and simmer for an hour. Add depth by mixing in garlic, mushrooms, or even a bit of tomato paste before simmering.