Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Makeover Carl's Chicken Noodle Soup Recipe

Sunday, April 8, 2012

{soups-salads-and-salad-dressings} Makeover Carl's Chicken Noodle Soup Recipe

Makeover Carl's Chicken Noodle Soup Recipe

Simmering bone-in chicken adds robust flavor to this lower-sodium version of a classic recipe. —Carl Bates, Pleasanton, California

This recipe is:

Healthy

Diabetic Friendly

    Prep: 40 min.
    Cook: 1 hour 40 min.
    Yield: 10 Servings

Ingredients

    1 pound bone-in chicken breast halves
    12 cups water
    3 bay leaves
    1/2 teaspoon pepper
    1 medium onion, chopped
    2 teaspoons olive oil
    6 garlic cloves, minced
    3 celery ribs, sliced
    1-1/2 cups fresh green beans, cut into 1-inch pieces
    3 medium carrots, sliced
    2 tablespoons dried parsley flakes
    4 teaspoons Italian seasoning
    2 tablespoons reduced-sodium chicken base
    3-1/2 cups uncooked egg noodles
    1 cup frozen corn, thawed
    2 cups frozen okra, thawed and sliced

Directions

    Place the chicken, water, bay leaves and pepper in a large stockpot. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until chicken is tender.
    Remove chicken from broth; set aside to cool. Strain broth, discarding bay leaves. Skim fat from broth. When cool enough to handle, remove chicken from bones and cut into 1/2-inch pieces; discard bones.
    In a large stockpot coated with cooking spray, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the celery, beans, carrots, parsley and Italian seasoning. Stir in broth and chicken base. Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until vegetables are crisp-tender.
    Stir in noodles and corn. Return to a boil; cook, uncovered, for 3 minutes. Add okra; cook 4-6 minutes longer or until noodles and okra are tender. Stir in chicken; heat through. Yield: 10 servings (3-3/4 quarts).

Nutritional Facts 1-1/2 cups equals 149 calories, 3 g fat (1 g saturated fat), 29 mg cholesterol, 345 mg sodium, 21 g carbohydrate, 3 g fiber, 11 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.

Originally published as Makeover Carl's Chicken Noodle Soup in Healthy Cooking February/March 2012, p28

   Beth Layman :)

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