spikesgirl58 (spikesgirl58) wrote in mfu_canteen,
spikesgirl58
spikesgirl58
mfu_canteen

For the Gymnites - Hearty Chicken Vegetable Soup

This soup is a triple threat.  It is tasty, hearty, and low cal.  If you want to make it vegetarian, replace the chicken stock with vegetable stock and omit the chicken.  You will be amazed at how much flavor this soup packs.
(prep time 15 minutes. Cook time 45 minutes Serves 8)
Ingredients:

3(14 ounce) cans reduced sodium chicken broth
1 (14 1/2 oz can diced tomatoes
2 carrots, slices
2 onions, chopped
2 celery stalks, sliced
1 zucchini diced
¾ cup elbow macaroni (to lower calories even more, make this whole wheat)
2 garlic cloves, minced
½ pd. skinless bones chicken breast, chopped
¼ cup chopped fresh parsley
½ t. salt
¼ t. pepper

Bring the broth and tomatoes to a boil in a large sauce pan. Add the carrots, onions, celery, zucchini, macaroni and garlic. Return to a boil, stirring occasionally. Reduce the heat and simmer, covered, stirring occasionally, for 30 minutes or until the vegetables as tender.

Increase the heat to medium-high and add the chicken, parsley, salt and pepper. Return to a boil; reduce the heat and simmer, covered until chicken is cooked through, about ten minutes (this will depend upon how small you chopped up your chicken)

Per serving (1 ¼ cups) 107 calories, 1 g. fat, 0g trans fats, 16 mg chol, 643 mg sodium, 15 g. carb 3g fiber, 10g protein, 38 mg calcium. By using whole wheat pasta, you increase the fiber and lower the calories to 100 per serving. You can also lower the sodium by using a salt substitute or eliminating the salt altogether. Boost the flavor by adding 1 t. of thyme
Tags: hearty chicken vegetable soup
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