Chicken Soup for the Swole

Chicken Soup for the Swole

Chicken Soup for the Swole

*Moderate
Gluten Free, can be made Keto-Friendly                                                    

Yep, it’s that time of year again. The time where nature gives you its first few snows and all you want to do is hide under a blanket and hibernate, but you can’t because you have a life. Here’s a recipe that will warm your chilly bones better than any blanket! Plus, it can be a great take-with-you meal that you can slap in the microwave and enjoy either at work or post-workout. Your mom may have given you those cup-of-soups when you were little—this soup tastes a lot like that but it’s worlds better for you. It also has that familiar comfort-food taste, and it will give you the right nutrition to make your muscles grow bigger!

If you wish to make this soup keto-friendly, leave out the rice or potatoes; just realize the soup will give you less than half the listed calories. If you need to be on a strict gluten free diet, make sure the rice you buy says “Gluten Free” on the package. Rice is a gluten free food, but you want to make sure that it wasn’t processed in a place where it can come in contact with gluten if you are really sensitive to it. You can find all of these physique-friendly ingredients in any supermarket worth its salt. Speaking of salt—if you are cutting sodium, definitely don’t use the broth in the ingredients list, even though it’s low sodium.

You can either make your own broth by boiling some chicken bones and mushrooms for a couple of hours, but I think the flavors of the ingredients in the soup are enough to not need to go through that kind of hassle.

Ingredients:

  • 1 pound of boneless skinless chicken breasts, chopped small
  • 1 cup of brown rice or 3 potatoes chopped small
  • ½ head of celery (about 6 stalks) chopped small
  • ½ large white or yellow onion chopped small (1 cup/8 oz.)
  • 1 carton of low sodium chicken or bone broth
  • ½ cup water
  • 1 tbsp. oregano
  • 1 tsp. rosemary
  • 1 tsp. garlic powder or minced garlic
  • 1 tbsp. parsley
  • ¼ tsp. red pepper
  • ½ tsp. fresh cracked black pepper
  • ¼ tsp. turmeric ¼ tsp. dill

Directions:

If you are using rice, cook it first. Ideally, you can use left over rice if you have some lying around—if so, use 3 cups. Chop everything small and throw it all into a large pot. If you are cooking the rice and soup at the same time, that’s ok too; just put the rice in when it is ready. If you use potatoes instead of rice, just chop them small, and they will soften as you simmer them in the soup. If you don’t have all of the spices listed, don’t worry—this soup is pretty forgiving! Simmer it for 20-30 minutes on medium heat until it starts to bubble, then set to low heat. Before serving make sure the pieces of chicken are no longer pink in the middle and the potatoes (if you are using them) are tender. This soup will warm your bones and feed your muscles!

Nutrition:

Makes 4 servings
Calories: 328
Protein: 29 g
Fat: 4 g
Carbs: 24 g
Fiber: 2.25 g