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April 12, 2006

chicken noodle soup

a classic. nothing too special here. i used "rainbow" pasta from the coop but really any could be used. quite low fat on its own, so consider pairing it with something else, having some good desert or adding 2 Ts of olive or coconut oil.

  • combine, bring to a boil and simmer for two hours:
    • 8 cups water
    • 1lb boneless chicken breast
    • 1 large onion, cut into large pieces
    • 2 bay leaves
  • add and cook one more hour:
    • 3 stalks celery, cut into large pieces
    • 3 large carrots, cut into large pieces
    • 1/2 tsp sea salt
    • seasonings: 1/2 tsp turmeric, 1/4 tsp cayenne
  • add:
    • 300g pasta (i used veggie spirals). this will suck up all the remaining liquid. serve once pasta is finished cooking.

without additional oil, this is a dish to be included in a larger dinner or a super low fat option (double the serving sizes). with the additional oils this dish could stand alone. might consider another vegetable. thinly sliced kale could be mixed in with pasta, for example.

makes eight 189 calorie servings (w/o additional oil):

  • fat: 2g, 9%
  • net carbs: 33g, 68%
  • fiber: 1g
  • protein: 11g, 23%

makes four 440 calorie servings (with additional oil):

  • fat: 11g, 22%
  • net carbs: 67, 58%
  • fiber: 3g
  • protein: 22g, 20%