It’s winter, and what better time of year to enjoy a homemade bowl of soup? Carolyn O’Neil, MS, RD, and Best Food Facts nutrition advisor, shares a good-for-you chicken soup recipe that’s sure to keep you warm!
This comforting chicken soup is filled with vegetables and uses nonfat buttermilk and fat-free chicken broth instead of a heavier cream base. It’s as satisfying as chicken and dumplings, with none of the guilt!
Country Chicken & Buttermilk Soup
Prep time: 35 min.
Total time: 1 hour, 5 min.
2 skinned and boned chicken breast halves (about 1 1/2 lbs.)
5 cups reduced-sodium fat-free chicken broth
1 tbsp. butter
2 medium-size red potatoes, cut into wedges
1 celery rib, chopped
1/4 large white onion, coarsely chopped
1/2 carrot, peeled and chopped
1/2 cup fresh or frozen green peas
1/2 cup fresh or frozen corn kernels
1 tbsp. chopped fresh parsley
2 cups nonfat buttermilk
1/2 cup all-purpose flour
1/2 tsp. table salt
1/2 to 1 tsp. dried crushed red pepper
1 tsp. Worcestershire sauce
Bring chicken and broth to a boil in a large saucepan, and cook 5 to 7 minutes or until done. Drain, reserving 4 cups broth. Let chicken cool, and chop.
Melt butter in a Dutch oven; add potato wedges and next 3 ingredients, and sauté 3 to 4 minutes or until onion is tender. Add reserved broth, and simmer 30 minutes or until potato is tender. Add chicken, peas, corn, and parsley.
Stir together buttermilk and flour until smooth; add to potato mixture and cook, stirring constantly, 5 minutes. Stir in salt, red pepper, and Worcestershire sauce. Serve immediately.
Serving size 1 1/2 cups CALORIES 267; FAT 4.7g (sat 2.1g, mom 1.1g, poly 0.6g); PROTEIN 26.7g; CARB 30.1g; FIBER 2.8g; CHOL 56mg; IRON 1.7mg; SODIUM 543mg; CALC 124mg
Source: Southern Living The Slim Down South Cookbook
Reprinted with permission.
Image: “a hearty meal” by Jordanmit09 is licensed under CC BY 2.0.