Low Fat, Creamy Chicken Noodle Soup
By Monica
8 1-1/2 cup servings
This flavorful soup is creamy, yet low fat. Loaded with veggies, lean chicken, and whole wheat pasta, it's a nutritious, comforting meal on a cold winter day.
Ingredients
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 cup diced onions
- 1 cup diced mushrooms
- 1 cup diced carrots
- 1 cup diced celery
- 1/3 cup flour (all-purpose or whole wheat pastry flour)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon dried thyme
- 1/4 teaspoon poultry seasoning
- 6 cups fat-free, low sodium chicken broth
- 1 teaspoon salt
- 2 cups cooked shredded chicken (shred a rotisserie chicken or cook your own*)
- 1 (12 oz.) can evaporated skim milk
- 2 cups uncooked pasta (whole grain recommended); or 2/3 cups uncooked brown rice**
Directions
Heat a Dutch oven or large pot on medium-high, add olive oil. Saute garlic, onion, mushrooms, carrots, and celery until soft, approx. 5-7 minutes. Sprinkle flour, oregano, pepper, thyme, and poultry seasoning over vegetables. Cook and stir for 1 minutes. Stir in broth and salt; bring to boil. Reduce heat and simmer, partially covered, for 10-15 minutes.** Add chicken, milk, and noodles; cook for 10 minutes or until noodles are tender. Taste and add more salt, if needed.
*For chopped/shredded chicken recipe, go to www.theyummylife.com/recipes/77
***If using brown rice, add it along with the broth and increase the simmer time to approx. 45 minutes until the rice is done. Then proceed with the remainder of the recipe, adding the chicken and milk. (An advantage of using rice is that it doesn't overcook as easily as the pasta. Rice also holds up better for reheating and freezing leftovers.)
NUTRITIONAL INFORMATION (per serving): 182 calories, 3.4g fat, 20.3g carbs, 1.2g fiber, 6.5g sugar, 17.0g protein; Weight Watchers PointsPlus: 5
GLUTEN FREE OPTION: Use gluten free oat flour in place of wheat flour; use brown rice in place of pasta.
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