| C | 191 |
| F | 3g |
CHICKEN NOODLE SOUP has long been lauded as soup for the soul. However, some versions of it are not as good for your body as you might think. My recipe uses shirataki noodles, which have zero net carbs, zero calories, and zero gluten. This recipe also yields almost 24 ounces per portion, which is three times that of a normal soup, so you can fill up for just under 200 calories! Packed with low-calorie-density vegetables and a low-sodium, fat-free chicken broth, my chicken noodle soup not only can cure a somber soul but can actually keep you healthy and trim. Also, these noodles will never overcook, so you can make this soup and keep it for days without having soggy noodles!
This is a great base recipe for noodle soup. You can add different herbs and spices to take it in any direction. Some soy, ginger, and bok choy; or miso and mushrooms; or even some kimchi and peas are great ways to keep it interesting while not abandoning the core goal of cooking delicious food that’s good for you.
Yield: 4 servings
Prep time: about 1 minute
Cooking time: about 5 minutes
8 cups reduced-sodium, fat-free chicken broth (such as Swanson’s)
½ cube salt-free vegetable bouillon (such as Rapunzel)
10 ounces skinless, boneless store-roasted chicken, shredded
16 ounces shirataki noodles, rinsed in cold water and drained
4 cups precut fresh mirepoix (diced onion, carrot, celery—look in the produce department)
Old Bay seasoning
Freshly ground black pepper
1. Place the chicken broth in a wide saucepot with the bouillon cube, chicken, and noodles; cover and bring to a simmer. Place the vegetables in a microwave-safe bowl and cook on high until soft, 2 to 4 minutes.
2. Add the vegetables to the soup, season with Old Bay and pepper, and pour into four large soup bowls.
• The yield given here is based on a quick boil. If the soup boils too long, there will be increased evaporation and the yield will be less.
191 calories, 3g fat (1g sat), 63mg cholesterol, 457mg sodium, 14g carbohydrate, 2.4g fiber, 26g protein
Reduced calorie / Reduced fat / Low saturated fat / No added sugar / High protein / Trans fat free / Gluten free