When it comes to meal planning, finding low-calorie options that still provide nutrition and flavor can be a challenge. However, one classic soup that fits the bill is chicken noodle soup. A 1/2 cup serving of this comforting broth-based soup contains only about 70 calories, making it an excellent choice for weight management or a light lunch.

In addition to being low in calories, chicken noodle soup is also relatively high in protein, thanks to the chicken and noodles. One serving typically provides about 7 grams of protein, which can help keep you feeling fuller for longer. Chicken noodle soup is also a great source of vitamins and minerals, particularly if you include plenty of vegetables like carrots and celery in your recipe.

Whether you make it from scratch or opt for a convenient canned version, chicken noodle soup is a go-to meal for many people, particularly during cold and flu season. Let's take a closer look at some of the benefits of this comforting soup, as well as some ways to customize and enjoy it to suit your taste and needs.

Why Chicken Noodle Soup is a Low-Calorie Option

As mentioned earlier, chicken noodle soup is a great choice for anyone looking to manage their weight or stick to a lower calorie diet. Unlike some creamy soups or those made with fatty meats, a basic chicken noodle soup is relatively low in fat and calories. In fact, a cup of soup made with skinless chicken breast, egg noodles, and vegetables like carrots, celery, and onion, contains less than 100 calories in total. This makes it an excellent choice for a light lunch or snack, particularly if you pair it with some whole grain crackers or a side salad. That being said, if you want to reduce the calorie content of your chicken noodle soup even further, there are a few things you can do. For example, you could use low-sodium chicken broth or make your own broth from scratch to reduce the amount of sodium in your soup. You could also use fewer noodles or swap the egg noodles for a lower calorie alternative like zucchini noodles or spaghetti squash. Finally, you could include more vegetables in your soup to increase the nutritional value without adding many extra calories.

How to Make Chicken Noodle Soup at Home

If you want to make your own chicken noodle soup from scratch, it's easier than you might think. Here's a basic recipe to get you started: Ingredients: 1 pound boneless, skinless chicken breasts 8 cups low-sodium chicken broth 2 cups chopped carrots 2 cups chopped celery 1 large onion, chopped 2 cloves garlic, minced 2 bay leaves 1 cup uncooked egg noodles Salt and black pepper, to taste Fresh parsley, for garnish

The Nutritional Benefits of Chicken Noodle Soup

In addition to being a low-calorie option, chicken noodle soup also has some impressive nutritional benefits. For example, chicken is an excellent source of protein, which is essential for building and repairing muscles and tissues. Meanwhile, the vegetables like carrots and celery provide a range of vitamins and minerals, such as vitamin A, vitamin C, and potassium. Chicken noodle soup has also been shown to have some potential immune-boosting benefits. According to a study published in the journal Chest, chicken soup may help to reduce inflammation in the body and improve the function of white blood cells, which can help fight off viruses and bacteria.

Chicken Noodle Soup as a Comfort Food

Many people turn to chicken noodle soup during times of stress or illness because it has a comforting and nostalgic quality. The hot broth can help to hydrate and soothe a sore throat, while the soft vegetables and tender chicken can be easy on the stomach. Whether you have fond memories of eating chicken noodle soup as a child, or you simply appreciate its simple, wholesome qualities, there's no denying that it can be a soothing and comforting dish.

Ways to Customize Chicken Noodle Soup

While chicken noodle soup is delicious on its own, there are many ways to customize it to suit your taste and needs. For example, you could: - Add some heat: If you enjoy spicy food, try adding a pinch of cayenne pepper or some hot sauce to your soup. - Make it gluten-free: If you're avoiding gluten, look for gluten-free noodles or use something like quinoa instead.

Chicken Noodle Soup for Cold and Flu Season

One of the most popular times to enjoy chicken noodle soup is during cold and flu season. This is partly due to the fact that the warm broth can help to relieve congestion and soothe a sore throat, but also because it's an easy, comforting food to eat when you're not feeling your best. However, there's also some scientific evidence to support the idea that chicken noodle soup may have actual healing properties. For example, a study published in the journal Chest found that chicken soup can help to inhibit the movement of neutrophils, white blood cells that can trigger inflammation in the body. This, in turn, may help to reduce symptoms of respiratory infections.

Comparing the Calories in Different Brands of Chicken Noodle Soup

While homemade chicken noodle soup can be a low-calorie choice, it's worth noting that not all commercial brands are created equal. Some canned or pre-packaged soups may contain more calories, sodium, or fat than you might expect. Here's a quick comparison of the calorie count in some popular brands of chicken noodle soup: - Campbell's Chicken Noodle Soup: 60 calories per 1/2 cup serving - Progresso Chicken Noodle Soup: 60 calories per 1/2 cup serving

Chicken Noodle Soup as a Light Lunch or Snack

One of the great things about chicken noodle soup is that it's filling and satisfying without being too heavy. This makes it a great choice for a light lunch or snack, particularly if you're trying to eat less meat or include more plant-based meals in your diet. To make your chicken noodle soup even more filling, try adding some whole grains like quinoa or barley. You could also pair it with some whole grain crackers or a piece of fruit for a balanced, nutritious meal.

Pairing Chicken Noodle Soup with Other Dishes

While chicken noodle soup can certainly stand on its own as a meal, it also pairs well with many other dishes. Here are a few ideas to get you started: - Salad: A bowl of chicken noodle soup makes a great addition to a simple green salad with a light vinaigrette dressing. - Grilled cheese: For a classic comfort food pairing, serve your soup with a grilled cheese sandwich or some cheesy garlic bread.

The History of Chicken Noodle Soup

Chicken noodle soup is a dish with a long and interesting history, dating back at least several centuries. The first written recipe for the soup is believed to have been published in 1825, in a cookbook called 'The Cook Not Mad' by Rebecca L. Rupp. However, the origins of the soup are somewhat unclear. Some believe that it may have originated in ancient China, where noodles were a common food staple. Others suggest that it was originally a Jewish dish, as noodle soups like matzo ball soup have a long history in Jewish cuisine. Regardless of where it came from, chicken noodle soup has become an iconic comfort food in many cultures around the world, valued for its warmth, nourishment, and simplicity.