The chicken soup is good for your soul and your health. Made from
scratch, it's packed with ingredients to boost your immune system and
ward off the illness. What it's not packed with is fat and empty
calories. Reasearchers at the University of Nebraska found that
homemade Chicken soup really does make you feel better when your sick.
It reduces congestion and inflammation by limiting the movement of
white blood cells that produce infection-related mucus.
Ingredients
3 chicken breasts (skin on and bone in, about 2 lbs.)
2 stalks celery, cut in half
4 garlic cloves, peeled
1 medium yellow onion , cut in half
2 cups baby carrots , cut in half
1 sprig fresh oregano
1 teaspoon extra-virgin olive oil
1 jalapeno pepper , seeded and minced (about 4 Tsps.)
1 tablespoon chopped oregano leaves
1 1/2 lbs red potatoes or purple potatoes , cut into bite-size pieces
3 medium plum tomatoes , seeded and chopped (about 2 cups)
salt and pepper , to taste
Directions
Put chicken, celery, 2 cloves garlic, 1 cup carrots, the oregano sprig
and half the onion into a large pot. Fill pot with cold water, 2
inches above ingredients; put over high heat. When water boils, cover
and reduce heat to medium. Simmer 1 hour.
Set aside chicken to cool and discard all veggies and herbs. Strain
broth into a large bowl, skim fat from top, and set aside.
Put oil, jalapeno, the chopped oregano leaves, 2 remaining garlic
cloves (minced) and the remaining half onion (chopped) into a large
pot. Cook at medium heat until vegetables are just soft, about 5
minutes. Turn heat to high; add broth, potatoes and remaining carrots.
When broth boils, reduce heat to medium. Cook until potatoes and
carrots are tender, about 15 minutes.
Remove skin and bones from chicken. Shred meat into bite-sized pieces.
Add chicken, tomatoes, salt and pepper to soup. Cook until warm.
Nutrition Score per serving:
Calories 126
Calories from Fat 34 (27%) total fat 3.9 g (5%) Carbohydrate 13.9g
(4%) Sodium 49mg (2%) Protein 9.2g (18%) Fat 3.9g (5%)
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