Ariel Esperancilla, SPT
FIT Meals - Two Ways to Make Soup!
Fit Meals By: Annie Goldman, SPT
Video By: Katie Shelnitz, SPT
Soup for the Soul!
The Emory DPT Sustainability Club has partnered with the GiGi PREP Program at GiGi's Playhouse for the newest FIT Meal!
Stay cozy and warm with our Chicken Noodle and Tomato Basil soup recipes! Both are easy to make, healthy, flavorful, & full of comforting ingredients perfect for the cold season approaching. It's like a hug in a bowl!
Chicken Noodle Soup
Servings Prepared:8 (1.5 C per Serving)
1 medium-large onion, chopped
1 tsp minced garlic
2 its low sodium chicken stock
2 lb chicken breast (try with bone-in and rib meat for added flavor)
4 stalks of celery, sliced
1.5 C. carrots (baby, or sliced)
12 oz. extra wide egg noodles
1 chicken bouillon cube
2 tsp Italian seasoning
2-3 bay leaves
2 tsp oregano
2 tsp basil
2 tsp pepper
In a large pot, saute onions and garlic with 1 tbsp of olive oil.
Add chicken stock, chicken, carrots, and celery
Bring to a boil, then let simmer for 25-30 minutes. Meanwhile, in a separate pot, boil egg noodles as directed.
Drain and add to soup pot.
Make sure chicken is cooked appropriately (165 degrees F). Best served with friends, when sick, or in cold temperatures.
FIT Tip: To save time, brown chicken in pot prior to adding stock. This adds color to broth as well.
Calories per meal: 317
Protein: 29.6 g
Total Carbohydrates: 36.3 g
Fat: 6.7 g
Cholesterol: 100 mg
Sodium: 585 mg
Potassium: 402.2 mg
Tomato Basil Soup
Servings Prepared: 6 (1.5 C per Serving)
2 tsp Olive Oil
3 Garlic Cloves, minced
1 medium onion
1 qt Low Sodium Chicken Broth
¾ tsp salt
1 tsp. pepper
3 (14.5 oz) cans (no-salt added diced tomatoes, undrained)
2 cups fresh basil
In a large pot, sauté onions and garlic with the olive oil.
Add in tomatoes, chicken broth, salt and pepper.
Simmer on low for 20 minutes.
Pour soup mixture into food processor or blender (or use an immersion blender if you're fancy), and blend until smooth.
You can serve after this or simmer for 10 more minutes for thicker consistency.
This FIT Meal pairs nicely with grilled cheese and a friend.
Total Fat: 1.5 g
Total Carbohydrates: 13.7 g
Cholesterol: 0 mg
Sodium: 218.3 mg
Potassium: 489.2 mg
Protein: 2.5 g