Recipe: Chicken and White Bean Soup
You can have “homemade” chicken soup quickly with the help of a store-bought rotisserie chicken. The mildly seasoned plain or lemon pepper chickens are recommended. This soup uses protein-packed beans instead of noodles, but you‘re welcome to substitute ¼ cup of egg noodles for the beans if you seek a classic chicken noodle soup. Also, you can boost the nutritional value by adding a few handfuls of baby spinach right before serving. This recipe serves 6 to 8.
1. Remove wings from chicken and reserve. Remove skin from breast and discard. Shred the meat from the breast and break off breastbones.
2. In a stockpot over medium heat, add oil. Sauté the carrots, celery, onion, chicken wings and breastbones for 8 to 10 minutes, or until vegetables soften.
3. Add water and chicken broth and bring to a boil, stirring to combine. Reduce the heat, cover and simmer for 15 to 20 minutes. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water. Discard bones and wings before serving. Season with salt and pepper.
1 rotisserie chicken breast section, or 3 cups chopped white chicken meat
1 tablespoon canola oil
3 carrots, sliced
2 celery stalks, sliced
1 onion, chopped
2 cups water
6 cups reduced–sodium chicken broth
1 15-ounce can Great Northern beans, rinsed and drained
Salt and freshly ground black pepper
5 grams total fat
60 milligrams cholesterol
675 milligrams sodium
17 grams total carbohydrate
5 grams dietary fiber
5 grams sugars
28 grams protein
Source: American Cancer Society's "The Great American Eat-Right Cookbook"