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  • Writer's pictureAriel 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


  1. In a large pot, saute onions and garlic with 1 tbsp of olive oil.

  2. Add chicken stock, chicken, carrots, and celery

  3. Add seasonings.

  4. Bring to a boil, then let simmer for 25-30 minutes. Meanwhile, in a separate pot, boil egg noodles as directed.

  5. Drain and add to soup pot.

  6. Make sure chicken is cooked appropriately (165 degrees F). Best served with friends, when sick, or in cold temperatures.

  7. FIT Tip: To save time, brown chicken in pot prior to adding stock. This adds color to broth as well.

Nutritional Facts:

  • 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


  1. In a large pot, sauté onions and garlic with the olive oil.

  2. Add in tomatoes, chicken broth, salt and pepper.

  3. Simmer on low for 20 minutes.

  4. Pour soup mixture into food processor or blender (or use an immersion blender if you're fancy), and blend until smooth.

  5. You can serve after this or simmer for 10 more minutes for thicker consistency.

  6. This FIT Meal pairs nicely with grilled cheese and a friend.

Nutritional Facts:

  • Calories: 83

  • 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

Printable Instructions

Chicken Noodle Soup:

Tomato Basil Soup:

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