HEALTHY CHUNKY CHICKEN NOODLE SOUP RECIPE

I looooove soup – who doesn’t, right?! Years ago, soup was a full out food group of mine; as I learned about healthy eating, I began seeing soup as a swimming pool for sodium ((and the source of my lovely bloated self the next morning)) 

With food items, it’s good to know what makes that option healthy or unhealthy. Soups are often advertised as “low calorie” ((don’t you love advertising companies)) and, indeed, soups are low in calories. However, they can contain more sodium in one serving that I would have in TWO DAYS! 

With my healthy chicken noodle soup recipe, I go for 3 things in order to take it from unhealthy to a healthier option: 

1) BROTH: a low sodium, all natural chicken broth… the one I use only has 80mg per cup as compared to soups that have 1000s+ mg 

2) PROTEIN: following the Eat Your Way Lean guidelines, we know that we should have a full portion of protein with a meal, so while most soups serve very little meat, this recipe offers the full serving =happy & satisfied tummy

3) CARB SOURCE: much healthier option used here is brown rice pasta. If you haven’t yet tried it, you’ve got to. I’ve fooled so many friends and family members using it in place of traditional white pasta ((Tinkyada is my favorite brand))

PS – I’ve shared a chicken soup recipe before, but this one has a magical ingredient that makes it extra delish… ZUCCHINI 

Ingredients:
8 oz brown rice pasta ((uncooked weighted measurement))
1 lb chicken breast
1 tbsp olive oil
4 celery sticks
4 carrots
1 zucchini
5-8 parsley sprigs
1 garlic clove, minced
1 smal onion
1 tsp pepper
4 cups natural, low-sodium chicken broth ((Pacific natural foods brand – found HERE at Walmart))

NOTE: recipe makes 4 servings

Eat Your Way Lean Food Plate
Sections Fulfilled: protein, fat, carbohydrate, vegetable
Instructions:
Fill a large pot with water and chicken; bring to a boil and allow chicken to cook through ((typically 45 minutes)). I find boiled chicken is the best for shredding, but you can cook the chicken in any way you’d like!

Once chicken is cooled, shred it with a fork.

In a separate pot, boil water and cook pasta according to package directions.

While the chicken and pasta are cooking, chop carrots, celery, onion and zucchini into bite sized pieces.

In a large pot, add in the olive oil and vegetables and cook until tender ((typically 5 minutes))

Pour in all remaining ingredients and bring to a boil. Then, reduce heat and simmer for 20 minutes.

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2 Comments

  • Reply
    Lauren Roberts
    October 18, 2015 at 12:16 AM

    Hi Lauren,

    I was following your meal plan and working out 4-5 times a week. I recently got a full time job and haven't been able to workout. I have been able to maintain my weight really well. I'm currently eating 4 eggs with veggies in a tortilla. A protein smoothie for lunch and a granola bar for a kid afternoon snack. Dinner is sporadic. If I continue eating the same without working out will I put on weight that way? What are your diet recommendations for this period that I'm not able to workout?

  • Reply
    Lauren Roberts
    October 18, 2015 at 12:17 AM

    Clarification: I was able to maintain my weight when I was working out. And I eat a granola bar for a snack*

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