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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 200.6
  • Total Fat: 6.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 308.2 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 3.1 g
  • Protein: 13.9 g

View full nutritional breakdown of agassifan low fat/sodium chicken soup calories by ingredient
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agassifan low fat/sodium chicken soup

Submitted by: AGASSIFAN

Introduction

2 day soup...day 1, poach chicken legs in 2 qts low sodium broth with carrot and onion (whatever), refrigerate overnight and skim fat...day 2, make soup.

This is my basic chicken soup....veggies differ, depending on what is in the fridge and needs to "get used". Vinegar used can be whatever you want...this soup needs a little acid to bring out the flavors (especially since it is such a low sodium version), don't be afraid of using more red pepper flakes or black pepper (or fresh ginger), I don't like spicy hot foods, but when you cut the sodium way back, you NEED spices to keep you happy with the taste of things.
2 day soup...day 1, poach chicken legs in 2 qts low sodium broth with carrot and onion (whatever), refrigerate overnight and skim fat...day 2, make soup.

This is my basic chicken soup....veggies differ, depending on what is in the fridge and needs to "get used". Vinegar used can be whatever you want...this soup needs a little acid to bring out the flavors (especially since it is such a low sodium version), don't be afraid of using more red pepper flakes or black pepper (or fresh ginger), I don't like spicy hot foods, but when you cut the sodium way back, you NEED spices to keep you happy with the taste of things.

Number of Servings: 10

Ingredients

    2 qts low sodium organic chicken broth
    1 lb chicken leg quarters
    3 bay leaves
    ----------------------------------------------
    1 large onion, chopped
    2 carrots, peeled and sliced
    2 cups shredded cabbage
    1 small sweet potato, shredded (skin on)
    1 lb frozen peas and corn combo
    2 cups fresh green beans sliced
    2 tsp red pepper flakes
    1 tsp ground black pepper
    2 oz whole wheat pasta
    2 tsp kosher salt
    2 tbsp dried thyme
    1 tbsp dried basil
    "splash" of vinegar (1-2 tbsp)

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Directions

------------ Day 1 ------------------
1) Separate thighs and drumsticks and poach in chicken broth, and bay leaves, for 45 minutes (add any old veggies from the fridge into the stock).
2) Remove chicken from broth and remove meat from bones (put meat in refrigerator)...return skin and bones to stock pot and simmer for another hour.
2) Strain stock (discard veggies, skin and bones) and refrigerate stock overnight.
----------------- Day 2 ------------------------
1) Remove fat from stock and discard.
2) Bring broth back to a simmer and add onion, carrots, cabbage, green beans, spices and sweet potato. Simmer until veggies are tender.
3) Add chicken meat, pasta and frozen corn & peas combo and cook until pasta is done.
4) Add vinegar and adjust spices to your preferance.

Make 10 (2 cup) servings for around 200 calories

Number of Servings: 10

Recipe submitted by SparkPeople user AGASSIFAN.






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