Tag Archives: soup

Roasted Red Pepper Chowder

Summer or at least summer weather has finally arrived at my house.  Warmer days means I want lighter meals that take less time to prepare.  Soup doesn’t seem very summery to most people, but my family has actually found quite a few soups that are good in the summer.  I do shy away from some options, like I don’t make much minestrone or chili during the summer.  But light, quick-cooking soups are a great summer dinner.  Zucchini soup is a definite go to, for sure.

The word “chowder” in the title of this recipe seems odd to me.  To me chowder is creamy, thick, and laden with potatoes.  None of those describe this soup.  It is a “full” soup though, so you aren’t just swimming in broth like a chicken noodles soup.  I loved how quickly all the flavors in this came together to create something satisfying.  And the corn and peppers make it taste like summer.  Enjoy!

Roasted Red Pepper Chowder (Serves 2-3)

Roasted Red Pepper Chowder

2 red peppers
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, chopped
1 teaspoon cumin
¼ teaspoon chipotle chile powder (more per your heat preference)
2 cups low sodium broth (chicken or vegetable)
1 (15 ounce) can reduced sodium black beans, rinsed and drained
1 cup frozen corn
2 tablespoons lime juice
1 avocado
¼ cup chopped cilantro
¼ cup nonfat sour cream

1. Coat red peppers with cooking spray. Place on a grill over medium to medium high heat. Cook, rotating, until each side is lightly charred. Remove from heat and place in a paper bag. Let stand for at least 10 minutes. Remove as much of peel as possible. Discard stem and seeds.

2. Heat olive oil in a medium to large sauce pan over medium-high heat. Saute onion until beginning to become tender, about 3-5 minutes. Add garlic, cumin, and chile powder. Cook 1 minute more.

3. Add roasted pepper and chicken broth. In a blender or with an immersion blender, blend until smooth (or mostly smooth, in my case). Return to pan and to heat.

4. Add beans, corn, and lime juice. Simmer for 10 minutes over medium heat. Serve with sliced avocado, cilantro, and a dollop of sour cream.

Nutritional Information (Amount per serving):

Calories: 517
Protein: 19 g
Fat: 24 g
Saturated Fat: 3 g
Cholesterol: 3 mg
Carbohydrates: 65
Fiber: 21 g
Sodium: 803 mg

Recipe Notes: I highly recommend “roasting” several peppers at a time. I did four, since I needed that many for recipes that week. It doesn’t take any longer to do more, and then you have them. You can go all the way to peel them and then store them. Or I just put the bags into the fridge to cool and did all the peeling and cleaning as I needed them. I was silly and put my soup in a food processor, which did not work very well at chopping all of this up. It still tasted good and the consistency did not bother me. The soup pictured also probably has more beans than 1 can of beans. I cook beans in large batches in a crockpot and then freeze them for later in plastic bags. I probably get about 1 ½ cups, whereas I think a can of beans is around 1 cup of beans. Honestly, I don’t know that it is any cheaper this way. I just like doing it for some reason. I know the fat looks REALLY high in this dish. It is because of the avocado. Monounsaturated fats are good for you – read here.

Source: adapted from Cooking Light

Low iodine adjustment: Use an iodine or salt free broth. Use homemade beans or unsalted beans. Omit the sour cream on top. You may want to add ½ teaspoon non iodized salt in step 4 for seasoning.

Leave a comment

Filed under Recipes

Roasted Cauliflower Soup

Even though February is legitimately part of winter, my mind and body have transitioned to spring. I am ready for sunshine and warm weather. Unfortunately, the weather in my area has not agreed. It has snowed three times in the last ten days. I look for the warmest sweater in my closet every day. I am just plain cold.

Soup to the rescue! Hot soup with a warm piece of bread is one of my favorite comfort foods. Even my toddler asks for “soup and bread” frequently. This cauliflower soup is great. It packs a great veggie punch in the nutrition department, but still has a fairly mild flavor that most palates will enjoy!

Happy eating and warm thoughts to us all!

Roasted Cauliflower Soup (Makes 4 Servings)


1 large head of cauliflower, chopped into florets
2 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon black pepper
½ tablespoon unsalted butter
1 small onion, chopped
4 cloves garlic, chopped
2 cups chicken stock
3 cups water
½ cup nonfat evaporated milk

1. Preheat oven to 450.

2. Combine cauliflower, olive oil, salt, and pepper in a bowl. Toss to coat. Spread in an even layer on a foil-lined baking sheet. Bake for 40 minutes, or until tender and lightly browned, stirring once after 25-30 minutes.

3. Heat a large stock pot over medium to medium-high heat. Melt butter. Sauté onion and garlic in butter for 5 minutes, stirring to prevent burning. Add cauliflower, stock, and water. Bring to a boil; reduce to a simmer and cook for about 20 minutes.

4. Remove from heat, and stir in evaporated milk. Blend using a blender, food processor, or immersion blender until smooth. Serve.

Nutritional Information (Amount per serving):

Calories: 127
Protein: 7 g
Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 4 mg
Carbohydrates: 17 g
Fiber: 5 g
Sodium: 724 mg

Recipe notes: Evaporated milk in place of higher fat dairy products is my favorite substitution in soups. Since it is thicker, it gives the texture of adding cream or half-and-half without all the calories or fat. Be careful blending this soup, or any hot liquid. If using a blender or food processor, work in batches and vent the center of your lid.

Source: slightly adapted from Cooking Light

1 Comment

Filed under Recipes

White Chicken Chili

I have a confession to make: I don’t make chili very often. I make soup all the time. But not really traditional chili. Why? Because I always find myself somewhat underwhelmed no matter what recipe I try and resort to adding all sorts of mix-ins. If you have to add a million ingredients at the table, why bother. I’m always game for a veggie chili, turkey chili, or something like that.

This white chicken chili is my favorite though. Even though there are no tomatoes, it still manages to hit all the right notes to satisfy a “chili” craving. And you can adjust the seasonings to be as spicy as you would like.


White Chicken Chili (Serves 8 or more)


1 tablespoon unsalted butter
1 ½ cups chopped onion
1 cup chopped carrot
1 cup chopped celery
1 ¼ cups chopped red bell pepper
1 minced jalapeño, seeds and membranes removed to your preference
1 clove garlic, minced
3 cups cooked, chopped chicken (boneless, skinless chicken breast)
2 cans of great northern beans, drained and rinsed well
4 cups low sodium chicken broth
1 small can chopped green chiles
1 cup frozen corn
1 ½ teaspoons ground cumin
1 ½ teaspoons chili powder
¼ teaspoon pepper
1 cup skim milk
½ cup chopped cilantro

1. Melt butter in large stock pot over medium high heat. Add onion, carrot, celery, bell pepper, jalapeño, and garlic. Sauté 5 minutes or until beginning to soften.

2. Add chicken, beans, broth, chiles, corn, cumin, chili powder, and pepper. Bring to a boil, cover, reduce heat, and simmer for 15 minutes.

3. Stir in milk. Simmer uncovered for 20 minutes or until beginning to thicken, stirring frequently. Stir in cilantro just before serving.

Nutritional Information (Amount per Serving):

Calories: 243
Protein: 25 g
Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 45 mg
Carbohydrates: 27 g
Fiber: 6 g
Sodium: 139 mg

Recipe Notes: This doesn’t become as thick as a traditional chili. Just cook it until it thickens a little beyond a brothy soup. You really do need to stir it to keep the milk from forming a skin on top, which isn’t the best.

Source: Adapted from a friend’s recipe


Filed under Recipes


If you asked me if I liked minestrone five years ago, I would have answered in the negative.  Outside of chili, tomato based soups just weren’t my thing.  Then one balmy June evening in Chicago, I went over to my best friend’s house to relax.  I was in the middle of moving and hadn’t been able to make myself dinner.  Rather than grab fast food, I just grabbed a bag of microwave popcorn to take with me.  When I asked her if I could make my “dinner”, she frowned and proceeded to take me back to her kitchen and ladle me up a big, steaming bowl of this minestrone.  I honestly didn’t want to eat it, but felt it would be rude not to, so I dug in.  My world was forever changed.

This minestrone is different than any most of you have had before.  There isn’t any pasta.  There are potatoes.  There are ridiculous amounts of vegetables, including cabbage.  And uncharacteristically for me, these vegetables are all cooked until very well done.  But this is the best minestrone I have ever tasted, hands down.  And as an added bonus, it tastes even better if it sits for a day or two in the fridge or longer in the freezer.  So go make a big pot today and save some for next week or next month!


Minestrone (Serves at least 10)


2 tablespoons olive oil
1 cup chopped onion
1 cup diced carrot
1 cup diced celery
1 clove minced garlic or ¼ teaspoon garlic powder
1 (14 ounce) can cannelini beans, drained and rinsed well
1 bay leaf
1 sprig fresh thyme or ½ teaspoon dried thyme leaves
1 teaspoon Italian seasoning
2 (14 ounce) cans no salt added diced tomatoes
7 cups beef stock
2 cups diced potato
2 cups diced zucchini
2 cups shredded savoy cabbage

1. Heat oil in large stock pot. Add onion and cook until golden (about 5-7 minutes). Add celery and carrots; cook for about 5 minutes. Add garlic; sauté for 1 minute more.

2. Turn heat to low. Add beans, bay leaf, thyme, and Italian seasoning. Toss and let cook for 1 minute. Add tomatoes with juice and beef stock and bring to a boil.

3. Add in potato, zucchini, and cabbage. Turn down to a simmer. Let simmer for 2 hours. Remove bay leaf and thyme sprig before serving.

Nutritional Information (Amount per serving):

Calories: 102
Protein: 3.5 g
Fat: 3.2 g
Saturated Fat: less than 1 g
Cholesterol: less than 1 mg
Carbohydrates: 16 g
Fiber: 4 g
Sodium: 634 mg

Recipe Notes: You can use chicken or vegetable stock instead, but the flavor is definitely not as good. I also do not recommend a low sodium stock. I have a hard time finding savoy cabbage sometimes. I have used a napa cabbage with decent results. You use about half of either cabbage for the soup. I know it seems a really long time to cook the vegetables, but it helps the flavors blend. I have simmered this in the crockpot for 2-3 hours on high. It works, but doesn’t yield quite the same results. This really does freeze exceptionally well. I know the sodium is a bit high in the nutrient analysis. I have done several things to try and cut the sodium, but this is as far as I can go without sacrificing flavor.

Source: adapted from my friend’s mother-in-law’s recipe

Low-iodine adjustment: Use no salt added stock and no salt added beans. Add at least 1 teaspoon of non-iodized salt with stock. You may need to taste and adjust seasonings.


Filed under Recipes

French Onion Soup + Lightened up Grilled Cheese

I asked my husband what his favorite vegetable was once.   He thought for a long time and said, “Peas, corn, and maybe carrots.”  This is the man that has NEVER eaten a dish that he thought had too many onions, and believe me I have tried. I would guess that most of us forget that onions are even a vegetable, and yet, many of us eat more onions in a year than about any other vegetable.

Onions add to the rainbow of color I mentioned last week.  High in vitamin C, fiber, and several phytochemicals, onions are nutritionally beneficial beyond the flavor they add to your food.

I know onions can be strong, but caramelizing onions takes away the strong onion flavor and enhances the natural sweetness.  Caramelized onions are great on sandwiches, burgers, and hot dogs as well as in chili and some pasta dishes.  This french onion soup is the perfect soup for a multi-course holiday dinner – full of flavor but very light.  You could serve this with a more traditional cheesy toast on top, but I prefer a grilled cheese.


French Onion Soup  (Serves 4-6)


2 tablespoons unsalted butter
4 large yellow onions, thinly sliced
¼ teaspoon salt
½ teaspoon garlic powder
1 cup low sodium chicken broth
3 cups low sodium beef broth
1 cup water
1 tablespoon Worcestershire sauce
¼ teaspoon dried thyme
1 bay leaf
2 tablespoons balsamic vinegar

1. In large pot, melt butter over medium-high heat. Add onions; sauté until beginning to lightly brown. Add salt. Continue cooking, stirring occasionally until they are a deep golden brown, about 30 minutes.

2. When onions are sufficiently caramelized, add garlic powder. Sauté for about a minute, until fragrant.

2. Add broths, water, Worcestershire sauce, thyme, and bay leaf. Scrap bottom of pot when adding broths to get any brown bits off the bottom. Bring to a boil. Reduce heat, and simmer uncovered for 20 minutes. Reduce heat to low and stir in vinegar. Serve warm. Remove bay leaf before serving.

Nutritional Information (Amount per serving):

Calories: 161
Protein: 7 g
Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 15 mg
Carbohydrates: 19 g
Fiber: 4 g
Sodium: 268 mg

Recipe Notes: I’m including a process shot for those who haven’t caramelized onions before. This took at least 20 minutes, and I’d keep going. Caramelizing onions takes patience. Take deep breaths, and give them time. It kind of looks like a watery mess at some points. That is just the water coming out of the onions, which is good. I know this seems like a lot of onions. But they are kind of like leafy greens – they shrink a lot when cooked.


I would be fibbing if I said this was my favorite soup ever. It was very tasty. I’m just more of a soup-as-a-meal rather than soup-as-a-course person.

Source: Adapted from Keeping Up Cookbook

Lightened Grilled Cheese (Makes 4 sandwiches)

4 ounces reduced fat cream cheese, softened
1 cup shredded swiss cheese
8 slices whole wheat bread
2 teaspoons olive oil, divided

1. Combine cream cheese and shredded cheese. Divide evenly between 4 bread slices. Top with remaining bread for sandwiches.

2. Heat a skillet to medium to medium-high heat. Place ¼ teaspoon of olive oil on skillet and place 1 sandwich on top, swirling sandwich a bit to coat with oil. Repeat for remaining sandwiches. When browned, flip sandwich, putting another ¼ teaspoon of olive oil under each sandwich mid-flip. Brown second side.

Nutritional Information (Amount per sandwich):

Calories: 341
Protein: 18 g
Fat: 16 g
Saturated Fat: 8 g
Cholesterol: 40 mg
Carbohydrates: 31 g
Fiber: 4 g
Sodium: 412 mg

Recipe Notes: You could use whatever shredded cheese you prefer. Swiss cheese and french onion soup are a classic combo. These are a little more intense than traditional grilled cheese, I know. But they are very good and cut quite a bit of fat.

Source: slightly adapted from Cooking Light

Leave a comment

Filed under Recipes

Zucchini Soup

When I was growing up, my family had a vegetable garden. Unfortunately, the only thing we grew very well was zucchini and yellow squash. I say unfortunately because my siblings and I HATED squash. And we had so much squash. Once, my mom gave a squash to every construction worker building a house in our neighborhood, just to get rid of it.

Thankfully, I have grown out of my hatred of squash, and this soup is one of my favorite ways to eat it. This recipe is great for anyone in my family’s former predicament, too, since it uses a lot of squash. And for your picky palates, it doesn’t taste overwhelming of zucchini, surprisingly.

If you are worried about little kids eating such a green soup, I have two suggestions. First, our family actually calls this snot soup. If that doesn’t gross your kids out, they might think it is funny. Second, I saw a similar soup on a different blog being called “Hulk” soup for kids.


Zucchini Soup (Serves 6-8)


3 lbs zucchini (about 5 or 6 if from the grocery store, probably 2-3 if from home)
1 large yellow onion
½ lb bacon, uncooked
2 cups water
2 cups low-sodium chicken broth
1 teaspoon Italian seasoning
½ teaspoon black pepper
½ teaspoon garlic powder
Plain greek yogurt, optional

1. Cut zucchini, onion, and bacon into large chunks.

2. Add all ingredients to a large stock pot. Cover and bring to a boil. Reduce to a simmer, and cook for 30 minutes, or until vegetables are tender. (Keep lid on pot).

3. Remove from heat. Puree in blender or with an immersion blender. Serve hot, with a dollop of greek yogurt if desired.

Nutritional Information: (Amount per Serving)

Calories: 221
Protein: 9 g
Fat: 17 g
Saturated Fat: 5 g
Cholesterol: 25 mg
Carbohydrates: 11 g
Fiber: 3 g
Sodium: 297 mg

Recipe Notes: I know it sounds gross to boil raw bacon. But it adds a creaminess to the soup that is very yummy. Just ignore how weird it seems and feeling like the mom from Better Off Dead. It won’t seem like enough liquid, but it works. Zucchini has a lot of water in it, so you don’t need to drown all the vegetables.

Source: adapted from a family friend


Filed under Recipes

Bread Bowls

I live in Colorado, where the weather is a bit bipolar.  Snow one day, sunshine and warmth the next.  Over the last few months, we seem to have had a family gathering on every cold swing in the weather.  The logical choice to feed a crowd when it is suddenly cold is soup.  Bread bowls make soup seem less ordinary.  But none of the grocery stores around me seem to have them.  My sister-in-law suggested this recipe to me, and it did not disappoint.

Be warned that this bread takes a bit of time.  Not actual “hands-on” time –  just rising time.  I missed a rising time in my first read through, so my soup was ready 40 minutes before my bread.  Oops.   The good news is that the rising time can be very flexible with your schedule, including refrigerating the dough.

As you scroll down, I know the carbs and sodium seem very high.  This is a giant roll, after all.  You don’t need to eat the top and all of the bread you scoop out of the middle.  You can save those until they are stale to make some homemade bread crumbs (or eat a snack of some delicious bread later, if we are being honest). By doing that, you cut down everything by at least one-third if not in half (depending on how much you scoop out of the middle).

Homemade Bread Bowls (makes at least 6 bread bowls)


1 1/2 tablespoons instant yeast
3 cups warm water (about 100 degrees)
1 tablespoon salt
3 1/2 cups white whole wheat flour
3 cups all-purpose flour
1 cup hot water (for baking)

1. In a large bowl, mix yeast, 3 cups water, and salt. Add flours, mixing until there are no dry patches. The dough will be loose and may appear a little lumpy.

2. Cover bowl lightly with a kitchen towel and let the dough rise at room temperature for 2-5 hours (until you are ready to bake it). You can refrigerate the dough at this point for up to 2 weeks.

3. Using a serrated knife (or your hands), get a grapefruit-sized piece of dough (a little smaller than you want the final bread bowls to be.) Turn the dough in your hands to form a ball. Ideally, the top will be smooth and the bottom lumpy. Put the dough on a piece of parchment on an upside down rimmed baking sheet. Let the dough rest/rise for 40 minutes (room temperature dough) or 1 1/2 hours (refrigerated dough).

4. Place a broiler pan on the bottom rack of the oven. Preheat oven to 450 degrees. If using a baking stone, heat that in the oven for at least 20 minutes prior to baking. If using a baking sheet, heat that (upside down) in the oven for at least 10 minutes prior to baking.

5. Slash the top of each piece of dough 2-3 times with a sharp knife. Slide the dough (still on the parchment paper) onto your preheated stone or baking sheet. Pour 1 cup hot water into broiler pan. Quickly shut oven to trap steam. Bake for 24-28 minutes, until nicely browned and crusty. Cool.

Nutritional Information:

Calories: 475
Protein: 17 g
Fat: 2.6 g
Saturated Fat: less than 1 g
Cholesterol: O mg
Carbohydrates: 99 g
Fiber: 10 g
Sodium: 1172 mg

Recipe Notes: The original recipe really encourages you to mix the dough by hand. I used a mixer. Just don’t over mix the dough. If you are making these to eat right away, just let them cool a few minutes – enough that you can kind of touch them. Warm soup in a warm bread bowl = deliciousness. These also freeze well. Just reheat in the oven until warmed through. You can also microwave to reheat – but it will stale tasting more quickly as it sits. I got six bread bowls, but I think you could easily get eight. My sister-in-law does a half recipe and makes four.

Source: slightly adapted from Mel’s Kitchen Cafe

Low iodine adjustment:  Use non-iodized salt.

Leave a comment

Filed under Recipes

Quick Corn Chowder

Even though the weather is warmer, my family still enjoys soup for dinner. Especially vegetable soups. This is a classic recipe from my mother-in-law that is my husband’s favorite. My little girl is also a huge fan.

This soup is so quick and simple. I usually try to have all the ingredients on hand as a back-up meal or quick lunch when we need it. It’s a filling meal, but also doesn’t feel too heavy or rich, which lots of chowders do. Even though this meal has few “fresh” ingredients, it still tastes fresh, and it fits for spring or summer.

I also tried making bread bowls this time. They turned out really tasty and were pretty easy, too. I’ll post the recipe for that soon.


Corn Chowder (Serves 6)


1/4 cup unsalted butter
1 cup chopped onion
1/2 cup flour
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
2 cups chicken broth
2 cups water
2.5 cups frozen corn
1 lb frozen hashbrown potatoes
1 cup skim milk
1/2 cup grated cheddar or colby cheese

1. Melt butter in large saucepan over medium to medium-high heat. Add onion and saute until softened, about 3-5 minutes. Add flour, garlic, and pepper. Stir constantly until mixture starts to lightly brown, only 1-2 minutes.

2. Stir in chicken broth and water. Make sure to stir well so there are no lumps of flour.

3. Stir in corn and hashbrowns. Bring mixture to a boil, then reduce heat to medium-low and simmer for 5-10 minutes stirring occasionally. You want to simmer this just until everything is warmed through and soup has thickened.

4. Add in milk and grated cheese. Stir and continue to cook until cheese is melted. Serve immediately.

Nutritional Information (Amount per serving)

Calories: 284
Protein: 9 g
Fat: 12 g
Saturated Fat: 7 g
Cholesterol: 31 mg
Carbohydrates: 38 g
Fiber: 3 g
Sodium: 470 mg

Recipe Notes: I cut the butter in half from a standard roux for this recipe. It works well, but it is a bit thicker than a normal roux. This just means you have to stir a little more to prevent lumps when adding the liquid. I usually eyeball the corn and potatoes, but I did my best to measure the amount I put in. If it looks a little skimpy on the corn or potatoes, feel free to add a little bit more. I prefer the cubed potatoes (“southern” style), but shredded also work. You can also cut up a fresh potato and add that, but you will need to cook it for a bit longer. This soup also tastes great with some chopped up broccoli florets thrown in. The nutrition information does not include serving it in a bread bowl.

Source: adapted from my mother-in-law’s recipe

Leave a comment

Filed under Recipes

Chicken Noodle Soup

Last week, cold and snow hit my house, which meant it was time for some soup.  I know this is a pretty basic item, but I’m kind of skeptical of chicken noodle soups.  I like the one my mom made growing up, but she just used a mix where you add water and chicken.  I feel like I should be able to make something just as good homemade, which hasn’t been as easy as I thought.  I have a recipe from the Food Network Magazine I have made a couple times, and it was ok.  I remember seeing a recipe on smitten kitchen that intrigued me.  This time, I decided to combine the two, and the results were great.  I’m excited to eat my leftovers of this tonight.


Chicken Noodle Soup (serves 6)

1 tablespoon vegetable oil
1 carrot, chopped (large pieces)
1 celery stalk, chopped (large pieces)
1 large onion, chopped (large pieces)
3 pounds of chicken (see my note below)
1/2 lemon (see my note below)
8 cups of water
2 bay leaves
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper (or to taste)

3 tablespoons butter
1 onion, diced
3 tablespoons flour
1 lb parsnips, peeled, diced
1 lb carrots, peeled, diced
1 cup frozen, cut green beans
1 zucchini, diced (about 1 cup)
4 ounces egg noodles
Lemon juice, to taste
Salt, to taste
Black pepper, to taste

1. Heat vegetable oil in stock pot over medium-high heat. Add chopped carrot and celery; sauté for 3-4 minutes. Add chopped onion and sauté 3-4 minutes more, until begins to brown slightly. Remove vegetables and add chicken pieces. Cook until browned, then turn over. After turning chicken, squeeze juice of 1/2 of lemon over chicken, then add lemon to pan, cut side down. Continue cooking until brown. (If your pot has a pasta insert, put all of the vegetables and chicken in the insert. Place insert in pot after you add the water and scrap the bottom in step 2. This makes straining your broth and saving your chicken easier later.)

2. Add water, bay leaves, 2 teaspoons salt, and 1 teaspoon black pepper. Scrap up bits from bottom of pan when you add the water. Bring to a boil. Reduce to a simmer and cook, partially covered, for 20-30 minutes. Skim off any scum that surfaces as needed.

3. Strain broth, saving chicken parts. Pour broth into large bowl/pot. Skim any fat off of broth as needed. When cool enough to handle, shred or chop meat into bite sized pieces.

4. Add butter to empty stock pot. When melted, add diced onions. When onions begin to soften, add flour and cook, stirring constantly, for 30 seconds. Gradually add broth, stirring constantly. Add parsnips and carrots. Bring to a boil and cook for 5 minutes. Add egg noodles and cook according to package directions. Two minutes before noodles will be done, add green beans, zucchini, and chicken pieces. Cook until heated through. Season with lemon juice, salt, and pepper as needed.

Nutritional Information (Amount per serving):

Calories:  346
Protein:  30 g
Fat:  8 g
Saturated Fat:  2 g
Cholesterol:  74 mg
Carbohydrates:  40 g
Fiber:  7 g
Sodium:  696 mg

Recipe Notes: I used 1 chicken breast and the bones from a leftover chicken (which I had picked pretty clean when we ate it).  If you have “meaty” bones, you don’t need the extra chicken breast.  If you don’t have leftover chicken (or turkey) bones, you can just use chicken pieces.  If that is the case, I would recommend mixing legs and bone-in breasts; this gives a mix of white and dark meat with bones to keep the meat more flavorful.

When I roast my chicken, I roast it with a lemon in the cavity. This added a nice, subtle lemony flavor to my broth. Since you may not have done that, I added the lemon in the broth stage in the recipe. You can also add some lemon juice later, if it needs it.

As always, feel free to mix and match whatever vegetables you like in the soup.  If you prefer a different noodle, also feel free to substitute.

For the nutrient analysis, I used 8 cups of chicken broth and 3 cups of chicken.

Source: adapted from smittenkitchen.com and Food Network Magazine

Low iodine adjustment:  Use non-iodized salt.  Substitute regular noodles made without salt for egg noodles.


Filed under Recipes