Open Arms of Minnesota

Weekly Recipe #269: Whole Grain Chicken Noodle Soup

By Morgan Rice, Dietetic Intern [University of Minnesota]

Photo credit: Rebecca Sims/Flickr

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

Ingredients:

  • 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

Directions:

  1. In a large pot over medium heat, melt butter. Add chopped celery and onion and cook until just soft (about 5 minutes).
  2. Pour in chicken broth and vegetable broth.
  3. Stir in chopped chicken breast, pasta, carrots, basil, oregano, and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving.

Tips:

  • 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.

Nutrition Information:

Per 8 ounce serving: 556 Calories, 4g Fat, 1g Saturated Fat, 15.5g Protein, 44g Carbohydrate, 7g Fiber, 401mg Sodium

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