Healthy old-fashioned chicken noodle soup

Anyone can make a wonderful bowl of chicken soup following this no-nonsense recipe. The trick is to make fresh stock, using good-quality chicken. Add to it a few vegetables and noodles, and you'll soon be in healing heaven!

Prep time: 45 minutes
Cooking time: 75 minutes
Yields: 4 portions

There are two parts to preparing this recipe: the soup and the stock. Although it may seem like a bit more work, the results are well worth it.

Stock

• 1 whole chicken – 1.5 kg (about 3 lb.) skinned and separated or 4 chicken quarters, skinned
• 2 onions, halved, the inner layer of skin left on
• 3 carrots, chopped
• 3 celery stalks, chopped
• 1 bouquet garni
• 4 black peppercorns
• 1 tsp. salt

Soup

• 125 g (4 oz.) spaghetti or linguine, broken into 5-cm long pieces
• 1 carrot, halved lengthwise and thinly sliced
• 1 celery stalk, thinly sliced
• 1/2 cup small broccoli florets
• 1 cup frozen corn, thawed
• 2 tbsp. finely chopped fresh parsley
• 2 tsp. fresh thyme leaves

Making the stock

1. First make the stock by putting the chicken parts in a large, heavy-based stockpot. Add the onions, carrots and celery, then pour in about 1.75 litres (7 cups) cold water to cover the ingredients. Bring to a boil, skimming the surface constantly until all gray scum is removed.
2. Reduce the heat to low immediately after the liquid boils. Add the bouquet garni, peppercorns and salt. Partially cover the pot and simmer for 1 hour, skimming as necessary.
3. Test the chicken joints after 30 to 40 minutes; remove them as soon as the juices run clear when the joints are pierced with the point of a knife. Set aside. Salt and pepper to taste.
4. Line a large colander or sieve with dampened cheesecloth and place it over a large heatproof bowl, then strain the stock through this. Discard the vegetables and flavouring ingredients.
5. Return 1.25 litres (5 cups) of stock to the cleaned pot. Skim off any excess fat on the surface of the stock. Cool and freeze the leftover stock to use in other recipes

Making the soup
When the chicken is cool enough to handle, remove and discard all the skin and bones.

1. Cut 250 grams (1/2 lb.) of meat into bite-size pieces for use in the soup. Reserve the remaining chicken for sandwiches or other recipes.
2. Bring the stock to the boil, then reduce the heat so the stock is simmering. Add the spaghetti or linguine and the carrot. Simmer for four minutes.
3. Add the celery, broccoli and corn, and continue cooking until the pasta and all the vegetables are just tender, about 5 minutes.
4. Stir in the chicken with seasoning to taste and heat through.
5. Sprinkle in the parsley and thyme, and serve the soup at once.

Nutritional information
Unlike the majority of vegetables, which are most nutritious when eaten raw, carrots are a better source of beta-carotene when they are cooked. Cooking breaks down their cell membranes, making it easier for the body to convert their beta-carotene into vitamin A.

Each serving provides:

• Key nutrients: 210 calories; 15 calories from fat; 2 g fat; 0 g saturated fat; 0 g trans fat; 19 g protein; 31 g carbohydrates, 3 g fibre and 95 mg sodium.
• Blood pressure nutrients: 16 mg vitamin C; 39 mg magnesium, 366 mg potassium and 36 mg calcium.

Healthy substitutions
To help make this delicious recipe even healthier, here are some substitutions you could try.

• Increase the fibre content by using whole-wheat instead of white spaghetti.
• Alternatively, add one 425 ml (15 oz.) can of navy beans, drained and rinsed. Stir in the beans with the chicken and heat through.
• Vary the vegetables to suit the season. Small cauliflower florets, finely diced celeriac, sliced mushrooms or diced green, red and yellow peppers are all ideal. The fresher the better!

Chicken noodle soup is the ultimate comfort food. Try this healthy recipe today for a filling meal that the whole family will enjoy.