The cold-relieving health benefits of chicken soup are already widely known, but have you ever considered the diet-friendly advantages in a steaming bowl of the veggie- and lean protein-packed dish? Homemade varieties are especially waist-friendly, since you can control the levels of sodium and add as many fresh vegetables as you desire. Whether you’re looking to make a light main course or supplement another entrée, we’ve got five nutritious and flavorful chicken soup recipes that are sure to bowl you over. From our elegant Spring Chicken Vegetable Soup to our hearty Chicken Minestrone, each of these under-300 calorie options will succeed in soothing the soul while satisfying hunger.
Chicken Tortilla Soup Recipe
Serves 6
Active Time: 10 minutes
Total Time: 45 minutes
INGREDIENTS
1 lb chicken thighs, skin removed
3 cups water
2 cans (14½ oz each) fat-free reduced-sodium chicken broth
1 can (15 oz) black beans, rinsed
1 can (15¼ oz) kernel corn
1 can (14½ oz) diced tomatoes with green chiles
½ tsp each ground cumin and dried oregano
1 cup crumbled tortilla chips
½ cup chopped cilantro
Garnish: lime wedges, tortilla chips
PREPARATION
1. Bring chicken and water to a boil in a large saucepan. Reduce heat, cover and simmer 25 minutes or until chicken is cooked. Remove chicken to cutting board; let cool slightly.
2. Meanwhile, add broth to pot; bring to a boil. Stir in beans, corn, tomatoes, cumin and oregano, and bring to a simmer. Simmer 5 minutes for flavors to blend.
3. Meanwhile, pull chicken meat from bones and shred.
4. Stir chicken and tortillas into soup: cook 1 minute to slightly soften tortillas. Remove from heat and stir in cilantro.
Per serving: 240 cal, 16 g pro, 33 g car, 7 g fiber, 7 g fat (2 g sat fat), 36 mg chol, 1038 mg sod
Slow-Cooker Chicken Posole
Serves 4
Active Time: 10 minutes
Total Time: 3 hours 30 minutes
INGREDIENTS
1 can (15 oz) yellow or white hominy, drained
1 can (14.5 oz) Mexican-style diced tomatoes
1 can (10 oz) mild green enchilada sauce
2 carrots, diced
1 medium onion, chopped
3 garlic cloves, minced
2 tsp cumin
5 chicken thighs
(1 1⁄2 lbs), skin removed
Chopped cilantro (optional)
Lime wedges (optional)
Tortilla chips (optional)
PREPARATION
1. Combine hominy, tomatoes, enchilada sauce, carrots, onion, garlic and cumin in a 4-qt slow-cooker. Add chicken and stir to combine. Cover and cook on high 3 to 3 1⁄2 hours until chicken is cooked through and vegetables tender. Skim and discard any fat from the surface.
2. Remove chicken; pull meat off bones into large shreds. Stir back into slow-cooker. Stir in cilantro, if using. Serve with lime wedges and tortilla chips
Per serving: 262 cal, 22 g pro, 26 g car, 5 g fiber, 7 g fat (1 g sat fat), 80 mg chol, 1083 mg sod
Chicken Minestrone with Pesto
Serves 6
Active Time: 15 minutes
Total Time: 9 hours
INGREDIENTS
1 can (28 oz) diced tomatoes in juice, undrained
4 cups chicken broth
1 lb boneless, skinless chicken thighs, cut in 1-in. chunks
1 medium baking potato, peeled and diced
½ cup each chopped onion, carrot and celery
¼ tsp pepper
1 can (16 oz) white kidney beans (cannellini), rinsed
1 medium zucchini, diced
1 cup frozen cut green beans, thawed
1⁄3 cup refrigerated prepared basil pesto
PREPARATION
1. Mix all ingredients except the cannellini beans, zucchini, green beans and pesto in a 4-qt or larger slow-cooker.
2. Cover and cook on low 7 to 9 hours until chicken is cooked through and vegetables are tender.
3.Stir in cannellini beans, zucchini and green beans. Cover and cook on high 15 minutes, or until zucchini is tender.
4. Spoon into bowls; top servings with pesto.
Per serving: 289 cal, 25 g pro, 27 g car, 6 g fiber, 9 g fat (2 g sat fat), 67 mg chol, 827 mg sod
Spring Chicken & Vegetable Soup
Serves 6
Active Time: 10 minutes
Total Time: 25 minutes
INGREDIENTS
3 cans (14 oz each) chicken broth
3 Tbsp orzo (rice-shaped pasta)
11/2 cups sliced baby or small zucchini and/or yellow squash
4 scallions, sliced, white and green parts separated
8 oz boneless, skinless chicken breasts, thinly sliced
1/2 cup frozen peas
1 Tbsp each lemon juice and snipped dill
PREPARATION
1. Bring broth to a boil in a large saucepan. Stir in orzo; boil 9 minutes or until almost tender.
2. Stir in squash and white part of scallions; cook 1 minute. Add chicken and peas; reduce heat and simmer, stirring occasionally, 1 minute or until chicken is cooked through and vegetables and orzo are tender.
3. Remove from heat and stir in lemon juice, dill and scallion greens.
Plan ahead: Slice veggies and chicken a day ahead and refrigerate.
Per serving: 82 cal, 11 g pro, 7 g car, 1 g fiber, 1 g fat, 22 mg chol, 413 mg sod
Chicken Noodle Soup
Serves 6
Active Time: 15 minutes
Total Time: 50 minutes
INGREDIENTS
6 cups chicken broth
1 lb boneless, skinless chicken thighs, visible fat trimmed
1 cup chopped celery
1 cup onion
1 cup baby carrots, halved crosswise
1 large parsnip, peeled and chopped
1 tsp minced garlic
1 bay leaf
1⁄4 tsp pepper
2 cups uncooked medium egg noodles
1⁄4 cup snipped fresh dill
PREPARATION
1. Put broth, chicken, celery, onion, carrots, parsnip, garlic, bay leaf and pepper in a large saucepan. Cover and bring to a boil. Reduce heat and simmer 25 minutes, or until chicken is cooked and vegetables are tender.
2. Discard bay leaf. Remove chicken to a plate to cool slightly. Add noodles to soup; cover and simmer 10 minutes, or until tender.
3. Meanwhile, shred chicken with fingers or 2 forks. Add to soup along with the dill.
