Classic Chicken Noodle Soup

Cozy and nostalgic, this classic chicken noodle soup delivers anti-inflammatory perks from its veggie trio - carrots (beta-carotene), celery (apigenin), and onion (quercetin) - plus thyme and rosemary polyphenols. With whole wheat noodles for extra fiber, chicken breast for lean protein, and unsalted broth to keep the sodium low, this soup is as nourishing as it is comforting. Enjoy it with a squeeze of lemon, as a make-ahead freezer meal, or paired with a simple salad for a balanced, comforting lunch or supper.

Classic Chicken Noodle Soup

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1.5 cups

Ingredients

• 1 Tablespoon olive oil

• 2 celery stalks, diced

• 2 carrots, diced

• 1 sweet onion, diced

• 1 clove garlic, minced

• ½ teaspoon dried thyme

• ¼ teaspoon fresh ground black pepper

• ⅛ teaspoon dried rosemary

• ⅛ teaspoon salt

• 1 quart unsalted chicken broth

• ½ cup dry, whole wheat egg noodles

• 2 cups (8 ounces) cooked, shredded chicken breast

Utensils

• Chef's knife

• Cutting board

• 3 quart pot or Dutch oven

• Measuring cups and spoons

• Large spoon

Directions

1. Place a 3 quart pot or Dutch oven over medium heat.

2. Add the olive oil, celery, carrot, onion, and garlic and cook, stirring occasionally, for about 10 minutes until the veggies start to soften.

3. Add the herbs and salt and cook a few more minutes, allowing the aromatics to bloom and become fragrant.

4. Next, add the broth and turn up the heat to bring to a boil.

5. Once boiling, add the chicken and the noodles and reduce the heat back to medium for a simmer.

6. Continue to simmer for about 8 more minutes.

7. Remove from heat and enjoy!

Notes

• Store for up to 5 days in the refrigerator, or 12 months in the freezer.

• Fresh herbs such as rosemary, oregano, and bay leaf would all complement this recipe well, should you have some available to swap in for the dried.

• Egg noodles are traditionally used in chicken soup recipes; however, any small whole wheat pasta will work.

• Pairs well with fresh focaccia, rustic dinner rolls, or biscuits.

Nutrition Info (Per Serving)

238 calories – 3g fat – 0.7g sat fat – 24g carbohydrates – 28g protein – 4g fiber – 162 mg sodium

Nutrient Highlights

• Olive Oil: A cooking oil rich in monounsaturated fatty acids that help reduce inflammation and lower the risk of heart disease, contributing to overall anti-inflammatory effects.

• Celery: Rich in fiber and provides antioxidants like apigenin and luteolin to reduce inflammation and oxidative stress and support a healthy microbiome, both of which support a lower cancer risk.

• Carrots: Rich in beta-carotene, an antioxidant that the body converts to vitamin A, supporting immune function and eye health.

• Garlic & Onion: Contains the active compound allicin, which has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. It has potent antibacterial and antiviral properties, helping to fight infections, protect against cell damage and support the detoxification processes in the liver.

• Culinary Herbs: Such as basil, oregano, parsley, rosemary, and thyme, are packed with vitamins, minerals, and antioxidants, and contain polyphenol compounds that have anti-inflammatory, anti-bacterial, and antiviral properties to support heart health, improve digestion, and protect against chronic diseases, including cancer.

• Whole Grain Pasta: Packed full of fiber to help promote healthy gut microbes to support a strong immune system and help the body maintain balanced blood sugar levels. Whole grains also promote satiety and provide polyphenols that have high antioxidant activity, helping reduce inflammation in the body.

• Chicken Breast: A high-quality source of lean protein that provides essential micronutrients such as selenium, phosphorus, and B complex vitamins, which support bone health, energy production, and cellular metabolism.