Chicken Soup

Chicken Soup

Ingredients

Whole chicken (fresh or thawed)  1
Celery  4 stalks
Onion(s)  1 whole
Garlic 4 clove
Carrot(s)  2
Zucchini or yellow summer squash  4
Jalapeño pepper  1
Ears corn  2
Water  8 cup
Bay leaves  2
Lime (juiced) 2
Cilantro (chopped)  1 bunch


Directions

①Make the broth first: In a large stock pot, add 8 cups of water, whole chicken, 2 of the celery sticks, ½ of the onion, 2 of the garlic cloves, 1 teaspoon salt, pepper to taste.

②Cover and bring to a boil. Reduce heat and let simmer for 1 hour.

③While the broth is simmering, dice the remaining celery sticks, the other half of the onion, the carrots, and the squash. Finely mince the remaining garlic cloves and jalapeño. Chop the ears of corn into 3-inch pieces.

④When the broth is done simmering, remove the chicken and set aside to cool. Strain broth and reserve the liquid in a bowl or other container (discard strained ingredients). Skim the fat off the top of the broth.

⑤Once the chicken is cool enough to handle, remove skin and discard. Remove meat from the bones and roughly chop.

⑥In the same pot, add all of the chopped vegetables, the chopped chicken, salt and pepper to taste, and bay leaves.

⑦Add the broth. The broth should cover everything in the pot by 2 inches. If not, add water and more salt.

⑧Cover and cook for 1 hour on low heat.

⑨Remove bay leaves before serving.

⑩Serve and top with cilantro

④Bake for 15 minutes. Turn chicken and bake until chicken is no longer pink and juices run clear when pierced with the tip of a paring knife (20–30 minutes total baking time, depending on size). Brush with sauce every 10 minutes during baking.


Nutrition Facts

8 Servings
Serving Size                             
1 cup of soup
Amount per serving
Calories                                          
310
Total Fat                                        
14g  
    Saturated Fat                               
3.5g 
    Trans Fat                                      
0g 
Cholesterol                                     
90mg
Sodium                                           
410mg
Total carbohydrate                         
11g
    Dietary Fiber                               
2g 
    Total Sugars 4g
Protein                                             
36g
Potassium 
570mg
Phosphorus 290mg

Choices/Exchanges: 1 Nonstarchy  vegetable, 1 1/2 fat, 1/2 starch, 4 lean protein.