Let's Dish Episodes

Chicken Soup for the Week

Tags: Food, Let's Dish

Chef Chris shows us how to make chicken soup for the whole week!

Serves: 16

Ingredients:

  • 5 pounds chicken thighs, skinless and trimmed of fat
  • 4 celery stalks, diced
  • 4 cups diced carrots
  • 3 cups diced onion
  • 6 cloves of garlic
  • 6 1/2 quarts cold water
  • 2 teaspoons dried thyme
  • 2 bay leaves
  • 2 teaspoons salt
1. Combine chicken, celery, carrots, onion, garlic, and water in the large stock pot. Bring to a boil and simmer until the chicken is tender (about 1 hour). Skim as much fat and scum as possible once it comes to a boil. Reduce heat, add thyme, bay leaves, and salt. Simmer for 1 hour, skimming as needed to remove excess fat. (If the water reduces, simply replace with additional water.)

2. Remove the chicken from the pot and de-bone. Skim stock to remove all fat. Put the thigh meat back into the stock pot and serve or chill.

Nutritional Analysis: Cals: 125, Tfat: 3gm, Sfat: 1gm, Chol: 67mg, Sod: 357mg, Carb: 7gm, Fib: 2gm, Pro: 17gm

Change the flavor profile of the soup in the following ways:

Asian: Add 1 chopped baby bok choy, 1 cup chopped Chinese cabbage, etc, 1 1/2 teaspoons soy sauce, 1 teaspoon minced fresh ginger, and 1 minced green onion. Simmer until tender.

Serves: 3.

Nutritional Analysis: Cals: 156, Tfat: 3gm, Sfat: 1gm, Chol: 67mg, Sod: 650mg, Carb: 13gm, Fib: 4gm, Pro: 19gm

Spicy Red Pepper: Add 1 12 oz diced roasted red peppers, 1 pinch dried oregano and 1 teaspoon hot sauce. Simmer for 5 minutes.

Serves: 3.

Nutritional Analysis: Cals: 171, Tfat: 3gm, Sfat: 1gm, Chol: 67mg, Sod: 423mg, Carb: 18gm, Fib: 6gm, Pro: 19gm

Smoked Bean: Add1 15 oz can low-sodium rinsed beans and 2 slices sautéed turkey bacon. Simmer for 5 minutes.

Serves: 3.

Nutritional Analysis: Cals: 489, Tfat: 9gm, Sfat: 3gm, Chol: 92mg, Sod: 738mg, Carb: 61gm, Fib: 20gm, Pro: 42gm

Tomato Garbanzo: Add 1 15 oz.cup low sodium tomato sauce, 1 15 oz can garbanzo beans (well rinsed), 1/4 cup minced cilantro, 1/4 teaspoon turmeric, and ½ teaspoon cumin. Simmer for 5 minutes.

Serves: 3. Nutritional Analysis: Cals: 388, Tfat: 7gm, Sfat: 1gm, Chol: 67mg, Sod: 386mg, Carb: 13gm, Fib: 7gm, Pro: 31gm

Cream of Chicken: 8 oz. boneless, skinless chicken breast, 3 Tablespoons butter, 5 Tablespoons flour, 2 cups skim milk, 1/4 teaspoon salt, 1/2 teaspoon ground black pepper

Serves: 4

1. Simmer chicken breast in 3 cups of chicken soup until cooked through.

2. In a small saucepan, cook butter and flour for several minutes over moderate heat while stirring.

3. Add milk and bring to a boil while stirring constantly with a whisk.

4. Stir the thickened white sauce into the chicken soup. Add salt and pepper and serve.*

Nutritional Analysis: Cals: 204, Tfat: 9gm, Sfat: 6gm, Chol: 52mg, Sod: 314mg, Carb: 13gm, Fib: TR gm, Pro: 16gm

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