Boost your immune system with our healthy chicken noodle soup. The chunky vegetables, quality protein, and noodles create a fun meal that sustains energy levels while nourishing hunger.
1 Tbsp (15 mL) sesame oil3 cloves garlic, minced1 medium onion, diced1 medium potato, peeled and diced2 large carrots, diced1 small yellow bell pepper, diced1 tsp (5 mL) each dried thyme, oregano, cilantro, and ginger5 cups (1.25 L) water1/2 in (2 oz) bunch whole grain spaghetti, snapped in two2 cups (16 oz) cooked chicken, shredded or firm tofu, cubed (see sidebar)1 1/2 cups (350 mL) broccoli, chopped1 Tbsp (15 mL) honey1 tsp (5 mL) tamari2 Tbsp (30 mL) lemon juiceSalt and pepper to taste1 tsp (5 mL) red chilli flakes for garnish
Heat sesame oil in large stockpot. Add garlic, onion, potato, carrots, and bell pepper. Saute for about 5 minutes; add herbs, spices, and water. Cover and simmer for 10 minutes, stirring occasionally.
Add spaghetti, chicken or tofu, broccoli, honey, and tamari; simmer for an additional 10 minutes, covered. In the last couple minutes of cooking, add lemon juice and salt and pepper to taste. Stir.
Garnish with red chilli flakes and serve with whole grain bread.
Serves 8.
Each 1 cup (250 mL) serving contains: 142 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 95 mg sodium
Simple shredded chicken To make moist, low-fat chicken, try poaching it, then shredding. Just follow these simple steps.
TIP: Add 1 cup (250 mL) each chopped carrot, onion, and celery for every quart of water. Add 5 or 6 parsley sprigs, 2 whole garlic cloves, and a bay leaf. When chicken is cooked, strain liquid through a fine-mesh sieve and set aside to cool. Refrigerate or freeze to use later as a savoury chicken stock. |
Source: "Soul Warming Winter Soups", alive #339, January 2011