5 Easy, High-Protein Lunches
Maybe it’s just me, but lunch seems to be the hardest thing to plan for sometimes, especially for a busy work week. You need something that is simple, easy to [...]
This is probably a horrible name for this soup, but “flu-fighter chicken soup” sounded really vanilla. I’ve been making this soup for YEARS with rotini noodles (rotini noodles are a MUST in chicken-noodle soup) during cold and flu season because it’s so full of good, healing foods and plus – chicken soup just makes you feel better when you feel like crap, right? The placebo effect is real, people.
As always, I’ve made this baby SUPER easy for you by using a rotisserie chicken. You can obviously make this soup anytime, but if you’re making it when you’re feeling shitty, the last thing you want to be doing is playing with raw chicken. *barf*
CARROTS – The vitamin A in carrots are KEY for maintaining a strong immune system
GARLIC– So much garlic. Garlic fights bacteria, viruses and kills fungi. And it has an immune boosting compound called allicin. If you’re feeling crappy, you need garlic in your life.
DARK MEAT CHICKEN – Yes, eat the dark meat. Dark meat chicken is full of zinc, which is essential during cold and flu season.
BONE BROTH– You can buy bone broth at the store now, or you can make your own by simmering chicken bones in water with lots of veggies. Your call. (wait, isn’t ALL chicken broth technically bone broth? No – a lot of brands are full of MSG and additives – get the real stuff!) Bone broth contains gelatin and collagen, which are major gut healers. And your gut directly impacts how well your immune system is functioning.
LEMON JUICE – Fresh lemon juice is key when you’re starting to feel like you’re coming down with something. It’s full of vitamin C, antioxidants and it’s a major detoxifier. The more lemon, the better.
CAYENNE – Cayenne is a detoxifier as well, and it’s also great for breaking up mucus if you get the soup spicy enough.
Noticeably missing is your rotini noodles. You can absolutely add noodles to this recipe – just add an extra cup or so of broth. But I left them out because honestly you guys, as good as refined carbs taste when you’re sick (whhyyy do I only ever only want mac n’ cheese??), refined carbs are probably the worst thing you could possibly eat.
Stuff like white bread and noodles just turn to sugar when they hit your blood stream. And you know what’s crazy? Your bodies immune system is actually suppressed for several hours after eating sugar. For real – you experience a huge reduction in white blood cell production. So, pretty much, step away from white foods for a while.
K, here’s your PHFF breakdown –
PROTEIN – rotisserie chicken
HEALTHY FAT – a little from the dark meat chicken, but give this a big drizzle of extra virgin olive oil, top with lots of avocado or my favorite – add a couple of tablespoons of parmesan cheese
FIBER– allll the veggies
Cold-Killer Chicken Soup
Author: Megan Kober, RDN, LD
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 4
You don’t need your mom’s chicken soup and you DEFINITELY don’t need chicken soup from the can. This is all you need. Quick, easy and healing.
Ingredients
2 Tbsp olive oil
2 c carrots, sliced
2 c celery, sliced
1 onion, diced
2 Tbsp chopped garlic (5-6 cloves)
1 bay leaf
1 tsp onion powder
1 tsp oregano
1 tsp salt
1 tsp chili powder
1/2 tsp cayenne
24 oz chicken bone broth
2 c water
3 c shredded rotisserie chicken – white and dark meat
1/4 c fresh lemon juice – more to taste
1-2 Tbsp dried dill
optional topping – parmesan
Instructions
Heat a large soup pot over medium hight heat.
Add olive oil once the pot is hot.
Add carrots, celery, and onion and saute for about 10 minutes, or until veggies are soft and fragrant. Stir often.
Add garlic and stir constantly for one minute.
Add spices and stir to coat.
Pour in chicken stock and water. Bring to a boil, then low heat and simmer for 15 minutes.
Add lemon juice and dill. Adjust seasonings. Add more lemon juice if you’d like – the more the better!
Serving size: 1/4 recipe
Fat: 12
Carbohydrates: 11
Sugar: 3
Fiber: 3
Protein: 21
Notes
Add a few slices of avocado, a couple of tablespoons of parmesan or a drizzle of olive oil for some extra flavor and healthy fat. My favorite is parmesan!
Want more meal ideas? Download my free 3-Day Sample Meal Plan!
