By Morgan Rice, Dietetic Intern [University of Minnesota]
Imagine a breezy and cool fall day. Maybe you checked the weather that morning and it said sunny and 70 – and suddenly you are caught off guard in the cold in shorts and a t-shirt. Now imagine coming home to jump into warmer clothes and cook up a quick, steaming pot of homemade soup. This recipe is quick, nutritious, and something that the whole family will enjoy as the weather cools.
A healthier alternative to traditional chicken noodle soup, this recipe uses whole grain pasta to increase fiber, vitamin, and mineral content. Whole grain pasta is a good source of fiber, which helps lower cholesterol, balance blood sugar levels, and regulate the digestive system. Whole grains are also high in B vitamins and minerals, which are important for a healthy nervous system and proper energy metabolism.
Whole Grain Chicken Noodle Soup
Makes 6 servings
- 1 tbsp. butter
- ½ cup chopped onion
- ½ cup chopped celery
- Four 14.5-oz. cans low sodium chicken broth
- One 14.5-oz. can low sodium vegetable broth
- ½ lb. chopped and cooked chicken breast
- 1 ½ cups whole grain pasta
- 1 cup sliced carrots
- ½ tsp. dried basil
- ½ tsp. dried oregano
- Salt and pepper to taste
- In a large pot over medium heat, melt butter. Add chopped celery and onion and cook until just soft (about 5 minutes).
- Pour in chicken broth and vegetable broth.
- Stir in chopped chicken breast, pasta, carrots, basil, oregano, and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving.
- Use low sodium/no added salt varieties of chicken and vegetable broths to lower the sodium content of the recipe and make the soup more heart-healthy!
- Substitute the chicken for turkey breast for an equally lean option.
- Add different vegetables into the mix! Try bell peppers for more flavor or green beans for more color.
- Substitute brown rice for the whole grain pasta for a new texture. Brown rice is similar to whole grain pasta as they both contain beneficial fiber, vitamins, and minerals.
Per 8 ounce serving: 556 Calories, 4g Fat, 1g Saturated Fat, 15.5g Protein, 44g Carbohydrate, 7g Fiber, 401mg Sodium