Hearty and Healthy Reduced-Sodium Chicken Noodle Soup with Whole Grains and Vegetables

Chicken noodle soup is the ultimate comfort food, and now it’s nutritious! With low-sodium chicken broth, hearty chicken and whole-grain pasta, and plenty of nutrient-rich vegetables, it’s filling and good for weight loss. It’s also good for using up leftover chicken. It’s easy to freeze, so consider making a double batch and freezing extras for when you need a quick, comforting meal.

Variations and Serving Suggestions

• For extra nutrients and texture, add vegetables like sliced mushrooms or spinach leaves. 
• Try any shape of whole-grain pasta you like, such as spaghetti, penne, or elbows.
• For a different whole grain, swap the pasta for ½ cup of dry barley or brown rice.
• For shortcuts, use leftover rotisserie chicken or frozen vegetables. 
• For a gluten-free option, choose gluten-free pasta or brown rice.
• For a low-carb soup, use zoodles or spiralized carrot instead of pasta. Shirataki noodles are another option. 
• For serving, try a wedge of lemon and some chopped parsley. 
• For a filling meal, serve the soup with a small side salad with a vinegar-based dressing and some fresh fruit.

Recipe for Hearty and Low-Sodium Chicken Noodle Soup

Makes 4 large servings

Ingredients

• 1 tablespoon of olive oil
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 2 cloves garlic, minced
• 6 cups of low-sodium chicken broth
• 1 bay leaf
• 1 teaspoon of dried thyme
• ½ teaspoon of dried rosemary
• ½ teaspoon of black pepper
• 2 cups of cooked chicken breast, shredded or diced
• 1 cup of dry whole-wheat pasta, about 2-3 ounces
• Salt to taste

Directions

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until the vegetables start to soften. Add the minced garlic and cook for another 1-2 minutes or until fragrant. 
2. Add the broth, bay leaf, dried thyme, dried rosemary, and black pepper. Bring the liquid to a boil, then reduce the heat and simmer for 10 minutes.
3. Add the cooked chicken breast and noodles to the pot. Simmer gently until the noodles are tender, about 8-10 minutes. Remove the bay leaf before serving. 

Nutrition information per serving: 250 calories, 6 grams fat, 1 gram saturated fat, 60 mg cholesterol, 400 mg sodium, 24 grams carbohydrates, 4 grams sugar, 3 grams fiber, 24 grams protein

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