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Healthy Chicken Soup Recipes
Healthy Chicken Soup Recipe
Chicken soup is a classic comfort food that can be both delicious and nutritious. This healthy chicken soup recipe is packed with lean protein, fresh vegetables, and herbs, making it perfect for a nourishing meal any time of the year.
Ingredients:
- 2 boneless, skinless chicken breasts
- 6 cups low-sodium chicken broth
- 2 carrots (sliced)
- 2 celery stalks (sliced)
- 1 onion (chopped)
- 3 garlic cloves (minced)
- 1 cup baby spinach
- 1 cup green beans (trimmed and cut into 1-inch pieces)
- 1 cup corn kernels (fresh or frozen)
- 1 cup zucchini (diced)
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley (for garnish)
- Juice of 1 lemon (optional)
Instructions:
Prepare the Chicken:
- Cook the Chicken:
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the chicken breasts and cook for about 6-7 minutes per side, or until fully cooked.
- Remove the chicken from the pot and let it rest. Once cooled, shred the chicken using two forks and set aside.
Prepare the Vegetables:
- Cook the Vegetables:
- In the same pot, heat the remaining tablespoon of olive oil.
- Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, until the vegetables are tender.
- Add the minced garlic and cook for another 1-2 minutes until fragrant.
Assemble the Soup:
- Combine Ingredients:
- Pour in the low-sodium chicken broth and bring to a simmer.
- Add the shredded chicken, green beans, corn kernels, zucchini, dried thyme, dried basil, and dried oregano.
- Season with salt and pepper to taste.
- Cook the Soup:
- Reduce heat to low and let the soup simmer for about 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
- Add Spinach and Lemon Juice:
- Stir in the baby spinach and let it wilt for about 2-3 minutes.
- Add the juice of one lemon for a bright, fresh flavor, if desired.
- Serve:
- Ladle the soup into bowls and garnish with fresh parsley.
- Serve hot with whole grain bread or a side salad.
Nutritional Benefits:
This healthy chicken soup is not only delicious but also packed with nutrients:
- Lean Protein: Chicken breasts provide high-quality protein that helps build and repair tissues.
- Vitamins and Minerals: The vegetables in this soup are rich in vitamins A, C, and K, as well as essential minerals like potassium and magnesium.
- Fiber: Vegetables and optional whole grain bread add fiber, which aids in digestion and helps you feel full longer.
- Low Sodium: Using low-sodium chicken broth keeps this soup heart-healthy and reduces the risk of high blood pressure.
Tips for Customization:
- Add Whole Grains: You can add cooked whole grains like quinoa, barley, or brown rice for extra fiber and nutrients.
- Use Dark Leafy Greens: Swap out spinach for kale or Swiss chard for a different flavor and texture.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
- Herb Variation: Fresh herbs like dill, cilantro, or basil can be added at the end for a burst of freshness.
This healthy chicken soup is perfect for meal prep, as it stores well in the refrigerator for up to 4 days or can be frozen for up to 3 months. Enjoy a warm and nourishing bowl of this soup any time you need a comforting, healthy meal.