Chicken soup: A cold-weather classic

Chicken noodle soup may have a reputation for helping us beat the winter sniffles, but that doesn't make it health food.

Processed varieties, for example, can be loaded with calories, fat and sodium. And don't even get me started on the lack of flavour and hunks of tough chicken.

In my recipe for chicken noodle soup, I sidestep all these liabilities. I simmer the soup with real chicken and fresh vegetables, like carrots and onions, which are a great source of vitamins. The more veggies you add, the more nutrients you get.

Like many chicken noodle soups, mine is based on broth instead of cream, which saves on fattening calories. And I add thyme for flavour, negating the need for excess salt.

Soup is one of those foods classified as 'low-energy dense'. This mean you can eat a lot of it and fill up without consuming a lot of calories.

Rather than add carb-rich noodles, I've used shirataki noodles. They're made from konnyaku, a dough of Asian yam (konjac) flour and water. Shirataki noodles are a superb pasta substitute; each serving has 20 calories or fewer, plus two grams of fibre. They're low on the glycemic index too, so they won't send your blood sugar through the roof.

These noodles also are gluten-free. If you can't find them in the store, go to miraclenoodle.com. But don't substitute with tofu shirataki, which are not as good.

Each 1¹/² cup portion of this soup has an incredibly low 93 calories and three grams of fat. If you're feeling really hungry, go ahead and eat two portions and you'll still be under 200 calories! Traditional versions can have up to 560 calories and 18 grams of fat per serving.

TIPS:

You can make your own stock if you like by simmering chicken bones or parts in water with onions, celery, garlic and carrots. After simmering, strain out and discard the solids, then chill. The fat will solidify on the surface and is easily scraped off and discarded. The flavour of home-made stock is much better than purchased. Plus, you control how much salt is added.

This is a great base recipe for noodle soup. You can add different herbs and spices to take the flavour in any direction you like. Some soy sauce, ginger and bok choy or miso and mushrooms, or even some kimchee and peas are great (and healthy) ways to keep it interesting.

CHICKEN NOODLE SOUP

Start to finish: 45 minutes (20 minutes active)

Servings: 8

INGREDIENTS

2 quarts (8 cups) reduced-sodium chicken broth

1¹/² cups diced (1-inch pieces) carrots

1¹/² cups chopped (1-inch pieces) onion

1 cup (1-inch pieces) celery

3 bone-in chicken thighs (about 1 pound), skin removed

4 sprigs fresh thyme, tied together with kitchen string

2 bay leaves

1 cube salt-free vegetable bouillon

16 ounces shirataki noodles, rinsed with cold water

¹/² teaspoon Old Bay Seasoning

METHOD

1. In a pot, combine chicken broth, carrots, onions, celery, chicken thighs, thyme, bay leaves, and bouillon cube.

2. Bring to a very gentle simmer. Keep the pot on the burner about 25 minutes — until the vegetables are tender and chicken is thoroughly cooked.

3. Cut the shirataki noodles into three-inch strips. Take chicken thighs out of soup and place on a cutting board.

4. Remove the skin and bones. Shred the chicken, and add back to the soup, along with the shirataki noodles and Old Bay seasoning.

Add salt and pepper. Remove bay leaves and thyme. Skim fat from top.