Chicken Soup

Cooking Matters

Serves 8, 1 cups per serving

Whole wheat pasta adds fiber to this classic comfort food.

Print Recipe View Nutrition Facts

Ingredients

1 medium onion

1 (4-5 pound) whole chicken

14 cups water

1 celery stalk

2 cups leafy greens, such as kale, spinach or chard

2 medium carrots

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 cup whole wheat pasta


Materials

Colander, Cutting board, Large pot, Measuring spoons, Measuring cups, Mixing spoon, Sharp knife, Vegetable peeler

Directions

In Advance

1. Peel and rinse onion. Cut into quarters.

2. In a large pot, cover onion and chicken with water. Bring to a boil. Reduce heat and simmer for 40 minutes.

3. Lift chicken from pot and set aside to cool. In a colander, strain broth. Refrigerate broth until ready to make soup. Discard onions, as they will be too overcooked to eat.

4. When chicken is cool, pull meat from the bones. Shred or chop it, discarding any skin or bone. Refrigerate until ready to add to soup.

Preparation

5. Rinse celery and leafy greens. Remove any tough stems from greens. Tear leaves into bite-sized pieces.

6. Rinse and peel carrots. Dice carrots and celery.

7. In a large pot, add carrots, celery, greens, salt, pepper, and strained broth. Bring to a boil over high heat. Reduce heat and simmer for 15-20 minutes.

8. Add pasta. Keep simmering until pasta is tender, about 8 minutes.

9. Add cooked chicken. Simmer 1-2 minutes more.

Notes

Use 1 cup of any pre-cooked whole grains you like. Try barley, quinoa, or brown rice. If you do this, skip step 8. Add grains with chicken in step 9. Rinse and thinly slice root veggies such as turnips and parsnips. Add to broth along with carrots, celery and leafy greens. To decrease fat, remove most of chicken skin while it is still raw. Or, skim fat from top of broth. Spinach is a fast-cooking leafy green. Wait and add during the last 5 minutes of cooking time, so it does not overcook.Serves 8, 1 cups per serving.

More About Swiss Chard

How to Select

Select chard with fresh green leaves; avoid those that are yellow or discolored.

How to Store

Store unwashed leaves in plastic bags with some air holes in the crisper in the refrigerator for 2 to 3 days. Freeze: Chop leaves, blanch for 3 minutes, squeeze lightly, pack in plastic bags and freeze.

How to Prepare

Separate leaves from stems. Rinse in cold water. Discard any brown leaves. Cook stems longer than leaves. Cooks down in volume, so use more raw greens than final dish calls for. Eat raw: Chop in salads, wraps, and sandwiches. Eat cooked: Steam, microwave, boil, stir-fry, or braise in flavored broth. Saut in oil and spices, with other vegetables or alone. Add to casseroles, soups, sauces, pasta, and egg dishes.

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