Navigating Food Allergies 2

Lemony Chicken Soup

This comfort food classic will have everyone thinking you spent all day cooking it from scratch. Full of vegetables, chicken and pasta, this soup is hearty and comforting for the whole family. Soups on!

  • Medium sodium
  • Medium phosphorus
  • Medium potassium
  • High protein
Dinner Moderate

Serving size

1¼ cups

Makes

4

Ingredients

4 ounces uncooked shell pasta, or other short pasta

2 teaspoons grapeseed oil

1 cup diced onions

½ cup diced celery

6 cups low-sodium vegetable broth (use store-bought, or see recipe)

1 bay leaf

12 ounces chicken breasts, skinless and boneless

1 cup diced carrots

1 cup frozen peas, thawed

2 tablespoons lemon juice

1 tablespoon finely chopped dill

1 tablespoon finely chopped Italian parsley

Nutrition Info

Makes:Serving size: 1¼ cups

Calories

247

Fat

4 g

Saturated Fat

0.5 g

Trans Fat

0 g

Cholesterol

50 mg

Carbohydrates

30 g

Sugar

6 g

Fiber

5 g

Protein

20 g

Sodium

244 mg

Calcium

59 mg

Phosphorus

231 mg

Potassium

482 mg

Instructions

1. Cook pasta according to package directions. Drain in a colander and rinse with cold water. Set aside.

2. Heat oil in a medium saucepan over medium-low heat. Add onions and celery. Cover pan and sweat for 6 minutes, stirring occasionally.

3. Add broth and bay leaf. Increase heat and bring to a boil.

4. Add chicken breasts. Cover and reduce heat to medium-low and simmer for 7 minutes.

5. Add carrots and simmer another 5 -7 minutes, until carrots are tender and chicken is cooked. Turn off heat and remove pan from stove.

6. Remove bay leaf and discard. Remove chicken breasts and allow to cool slightly. When cool enough to handle, chop into bite size pieces.

7. Return the pan to the stove over medium heat. Bring to a gentle simmer and add peas, diced chicken, and pasta and gently simmer approximately 5 minutes, until peas, chicken, and pasta are heated through.

8. Remove from heat and stir in lemon juice, dill, and parsley.

Sweating is the gentle heating of vegetables in a little oil. By keeping the lid on, you use their own liquid to sweat or steam them.