Low-Sodium Chicken Vegetable Soup
Comforting chicken soup made with no-salt-added broth, loaded with vegetables and herbs. Classic flavor at only 190mg sodium per bowl.
PROTEIN 28g
CALORIES 280
P:E RATIO 1.0
TIME 45m
YIELD 6
P:E 1.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs boneless skinless chicken breast 28G PROTEIN
6 cups no-salt-added chicken broth 28G PROTEIN
3 carrots, diced PRODUCE
3 celery stalks, diced PRODUCE
1 onion, diced FLAVOR
2 cloves garlic, minced FLAVOR
1 cup small pasta (ditalini or orzo) CARB BASE
1 tbsp olive oil FLAVOR
1 tsp dried thyme FLAVOR
1 tsp dried oregano FLAVOR
2 bay leaves FLAVOR
1 tsp black pepper FLAVOR
2 tbsp fresh parsley, chopped FLAVOR
2 tbsp lemon juice FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze (without pasta) for up to 3 months.
- Batching: No-salt-added broth is the key — regular broth has 800-900mg sodium per cup (that's your entire limit in one ingredient).
- Reheat: Microwave for 2.5 minutes, stirring halfway. Add a splash of broth if soup has thickened.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes.
02
HIGH HEAT SEAR
Add garlic, thyme, oregano, and pepper. Cook 1 minute until fragrant.
03
VEGGIE STEAM-SAUTÉ
Pour in broth and add bay leaves. Bring to a boil.
04
HIGH HEAT SEAR
Add chicken breasts whole. Reduce to a simmer and cook 15-18 minutes until chicken reaches 165°F.
05
STEP 5
Remove chicken, shred with two forks, and return to the pot.
06
STEP 6
Add pasta and cook 8-10 minutes until tender.
07
STEP 7
Remove bay leaves. Stir in lemon juice and parsley.
08
STEP 8
Divide into 6 containers.
PRIMARY CATEGORY
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5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 1.5 lbs boneless skinless chicken breast
- 6 cups no-salt-added chicken broth
- 3 carrots, diced
- 3 celery stalks, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 cup small pasta (ditalini or orzo)
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried oregano
- 2 bay leaves
- 1 tsp black pepper
- 2 tbsp fresh parsley, chopped
- 2 tbsp lemon juice