11. Gingered Chicken Meatball Soup with Brown Rice and Basil
Asian ingredients such as rice vinegar, ginger, sesame oil, and soy sauce add dynamic flavor to this satisfying soup. Brown rice, chicken, and veggies fuel you with three food groups for just 391 calories per serving. It’s a breeze to transform this into a healthy chicken and wild rice soup, too—just substitute wild rice or a rice blend containing wild rice for the cooked brown rice.
Ingredients
- 2 teaspoon canola oil
- ¼ cup finely chopped green onions (2)
- 8 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 2 egg whites
- ¾ cup panko (Japanese-style bread crumbs)
- ½ cup finely chopped red sweet pepper (1 small)
- 3 tablespoon reduced-sodium soy sauce
- 2 teaspoon sesame oil
- 1 pound uncooked ground chicken breast or turkey breast
- ½ cup chopped yellow onion (1 medium)
- 2 ½ cup reduced-sodium chicken broth
- 1 ½ cup water
- 2 tablespoon rice wine vinegar
- 1 tablespoon honey
- 1 teaspoon crushed red pepper
- 1 ½ cup cooked brown rice
- ½ cup snipped fresh basil
Directions
In a large nonstick skillet heat canola oil over medium heat. Add green onions; cook and stir about 2 minutes or until tender. Add half of the garlic and the ginger; cook and stir for 30 seconds more. Remove from heat.
In a large bowl combine green onion mixture, egg whites, panko, sweet pepper, 1 tablespoon of the soy sauce, and 1 teaspoon of the sesame oil. Add ground chicken; mix well. Shape chicken mixture into 1-inch meatballs. In the same skillet cook meatballs over medium-high heat until brown, turning occasionally. Set aside.
In a large saucepan heat the remaining 1 teaspoon sesame oil over medium-high heat. Add yellow onion; cook for 2 to 3 minutes or until nearly tender, stirring occasionally. Add the remaining garlic; cook and stir for 30 seconds. Add the remaining 2 tablespoons soy sauce, broth, the water, vinegar, honey, and crushed red pepper. Bring to boiling; stir in meatballs. Return to boiling; reduce heat. Simmer, uncovered, until meatballs are cooked through (165°F). Stir in cooked rice and basil.
12. Creamy Roasted Chicken, Potato, and Noodle Soup
Healthy chicken noodle soup can make a meal. This twist on classic chicken noodle soup adds potato and a bit of evaporated milk for fuller body. A purchased roasted chicken (leftovers work, too!) is included for richer flavor and simple prep.
Ingredients
- 1 ½ cup dried whole wheat noodles
- 2 teaspoon olive oil
- ½ cup chopped onion (1 medium)
- ½ cup carrot cut into thin bite-size strips (1 medium)
- ½ cup thinly sliced celery (1 stalk)
- 2 tablespoon all-purpose flour
- 1 teaspoon snipped fresh thyme
- ½ teaspoon poultry seasoning
- 3 cup reduced-sodium chicken broth
- 1 ½ cup cubed, peeled russet potato (about 8 ounces)
- ½ cup water
- ¼ teaspoon salt
- 1 ½ cup chopped, skinned purchased roasted chicken (breast meat only)
- ½ cup frozen peas
- ½ cup evaporated fat-free milk
- Freshly ground black pepper (optional)
Directions
Cook noodles according to package directions; drain. Return to hot pan; cover and keep warm.
Meanwhile, in a 4- to 5-quart Dutch oven heat oil over medium heat. Add onion, carrot, and celery; cook for 5 minutes, stirring occasionally. Sprinkle with flour, thyme, and poultry seasoning; cook and stir for 1 minute more. Stir in broth, potato, the water, and salt.
Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until potato is tender. Using a potato masher, coarsely mash about half of the potato. Stir in chicken, peas, and evaporated milk; heat through. Stir in cooked noodles. If desired, sprinkle each serving with pepper.