A simple, low calorie chicken soup recipe, packed with vitamins, minerals and fibre. Also a great way to up your salt intake (very important for anyone following a low-carb diet). Be sure to use a whole chicken leg, with back and skin attached. Traditional chicken soup has white onions … I have substituted with 1 clove of garlic, since white onions are high in carbs.
INGREDIENTS (2 servings)
- 1 large chicken leg
- 1 clove garlic
- 60g celery
- 50g carrots
- 70g mushrooms
- 40 mL strained tomato
- 160g broccoli rabe (greens)
- 113g shirataki noodles
- 10g salt (adjust to taste)
- chili flakes/black pepper to taste
INSTRUCTIONS
- Add chicken leg to 4 cups of cold. water
- Bring to boil on med/high heat.
- Add all veggies (except greens).
- Add salt, pepper and/or chili flakes.
- Reduce heat, simmer for at least 30 min.
- Add greens 5-10 min before serving.
- Strip chicken, removing skin and bones.
- Taste and adjust seasoning before serving.
NOTES
- For optimal flavour, use a whole chicken leg with back and skin attached. I cook with the skin, but remove before eating. If using boneless chicken, add chicken stock or bouillon cube.
- For the greens, these recipe uses broccoli rabe, which is carb free, but spinach, kale, or dandelion greens would work too (just be sure to account for the extra carbs). Avoid overcooking greens by adding at the end.
- I like to add shirataki noodles, just for that “noodle” texture. My favourite brand is from House Foods America, which is a blend of tofu and shirataki. It adds 0.5g of carbs per serving, but totally worth it.
- Add/subtract whatever veggies you like/don’t like. For lower carb option, omit/reduce tomatoes or carrot.
- If you prefer a “creamy” soup, remove the chicken and purée the entire soup before serving. Add cauliflower or heavy cream for thicker consistency.
- Be generous with the salt (I add about 10g). Always taste and adjust before serving.
MACROS PER SERVING (1/2 recipe)
175 cal | 6g fat | 5g net carbs | 22g protein