The Diet Detective: 4 Fall Soup Recipes

Chicken Vegetable Soup

Healthy recipe from Charles Platkin, Ph.D., M.P.H., author of Diet Detective's Diet Starter Kit, (Diversion Books, 2011) and editor of Dietdetective.com
 
Makes 20 servings

Ingredients:

  • 6 large carrots
  • 4 parsnips
  • 2 turnips
  • 8 cloves garlic
  • 4 large onions
  • 10 large stalks celery
  • 4 leeks
  • 1 bunch broccoli
  • 1 bunch Italian parsley
  • 1 bunch fresh dill
  • 2 whole chicken breasts with skin and bones
  • 2 skinless and boneless chicken breasts
  • 2 cups fat-free, low-sodium, no-MSG chicken broth
  • 3 tbsp garlic powder
  • 3 tbsp onion powder
  • 3 tbsp pepper
  • 3 tbsp salt

Preparation:

Wash and clean all vegetables and herbs. Peel and cut off the tops and bottoms of the carrots, parsnips and turnips. Peal the garlic and onions (or use already peeled garlic). Cut all the vegetables into 3 or 4 pieces. Wash the chicken breasts.

Fill a 12-quart, lidded cooking pot with all the ingredients (except the salt and pepper), then fill the pot with water (leaving a bit of room so it doesn't overflow during boiling). Bring to a boil. Lower the heat, cover and simmer. After about 2 hours, carefully remove the chicken breasts. Place the breasts on a large plate and remove and discard the skin and bones. Return the chicken to the pot and continue simmering.

After one more hour of simmering, turn off the heat and let the soup sit, covered, for 2 to 3 hours. Add pepper and salt to taste.

Nutritional Information: (Serving size: 2 cups), 129 calories; 1 g fat; 20 g carbs; 834 mg sodium; 5 g fiber; 11 g protein.

More: Fall Soups for Athletes

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