Low-Sodium Chicken Soup
Comforting homemade chicken soup with just 280mg sodium per bowl. Loaded with veggies and 32g protein. Heart-healthy and doctor-approved.
PROTEIN 32g
CALORIES 320
P:E RATIO 0.9
TIME 45m
YIELD 6
P:E 0.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 lbs boneless skinless chicken breasts 32G PROTEIN
8 cups low-sodium chicken broth 32G PROTEIN
3 carrots, peeled and sliced PRODUCE
3 celery stalks, sliced PRODUCE
1 large onion, diced FLAVOR
3 cloves garlic, minced FLAVOR
2 cups egg noodles (or whole wheat pasta) 32G PROTEIN
2 bay leaves FLAVOR
1 tsp dried thyme FLAVOR
1/2 tsp dried rosemary FLAVOR
1 tbsp olive oil FLAVOR
2 tbsp fresh parsley, chopped FLAVOR
Black pepper to taste FLAVOR
Juice of 1 lemon FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze without noodles (they get mushy) for up to 3 months.
- Batching: Making your own broth from a whole chicken gives you full sodium control and richer flavor.
- Reheat: Stovetop: heat over medium for 5 minutes. Microwave: 2-3 minutes, stirring once.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5 minutes until softened.
02
HIGH HEAT SEAR
Add garlic and cook 30 seconds until fragrant.
03
VEGGIE STEAM-SAUTÉ
Pour in low-sodium chicken broth. Add bay leaves, thyme, and rosemary.
04
VEGGIE STEAM-SAUTÉ
Add whole chicken breasts to the pot. Bring to a boil, then reduce to a gentle simmer.
05
STEP 5
Cook for 20 minutes until chicken is cooked through (165°F internal).
06
STEP 6
Remove chicken, shred with two forks, and return to the pot.
07
STEP 7
Add egg noodles and cook 6-8 minutes until tender.
08
STEP 8
Remove bay leaves. Stir in lemon juice and fresh parsley. Season with black pepper.
PRIMARY CATEGORY
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servings
- 2 lbs boneless skinless chicken breasts
- 8 cups low-sodium chicken broth
- 3 carrots, peeled and sliced
- 3 celery stalks, sliced
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 cups egg noodles (or whole wheat pasta)
- 2 bay leaves
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1 tbsp olive oil
- 2 tbsp fresh parsley, chopped
- Black pepper to taste
- Juice of 1 lemon