Healthy Comfort Food is Not a Contradiction

It’s January, and the dreary grey sky makes me want to stay inside. Few foods are as evocative of the warmth and comfort I crave, as chicken soup.



January is also a time of renewal and fresh starts. Almost everyone wants to lose weight, or get in shape. Fortunately, I cup of homemade chicken soup is only about 100 calories.


Delicious soup hinges on a flavorful broth. If I’ve made stock in advance, dinner can be ready in 30 minutes. Nevertheless, it’s easy to make flavorful soup with almost no effort in two hours.


If I roast a chicken for dinner, the next day I use the carcass to make broth and put the leftovers in the soup. Otherwise I pick up a roast chicken at the store and carve off the meat. I then put the bones and skin in the pot with broth, vegetables and herbs, and let them simmer.


If I have multiple chicken carcasses I make the broth with just water. If not, I use broth, or a combination of broth and water to amp up the flavor.


Chicken Soup

Serves 6 – 8

1 roasted chicken, meat carved off the bone and shredded

4 cups low sodium chicken broth

4 cups water

3 stalks celery

3 carrots

1 onion, chopped

1 bunch parsley

6 oz. of dried egg noodles



Put the chicken bones and skin in a large pot with the broth and water. Add 1 carrot, 2 celery stalks, the onion and parsley. Bring to a boil then reduce the heat to a simmer. Simmer for two hours, skimming off the foam from the top occasionally.

Chop the remaining celery and carrots.

Strain the broth through a sieve, pressing on the solids to extract more flavor. Bring the broth to a boil and add the carrots, celery and noodles. In 8 minutes check that the vegetables are tender and the noodles have softened. Reduce the heat to a simmer and add the chicken meat. Warm the chicken in the soup for a few minutes. Add salt and pepper to taste. Serve.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.