Location: Home > food > Cooking Live with Slashfood: Quick, low fat, chicken vegetable soup
Cooking Live with Slashfood: Quick, low fat, chicken vegetable soupPosted Jan 10th 2007 7:07PM by Jonathan M. ForesterFiled under: Recipes, How To, Boiling, Comfort Food, Cooking Live with Slashfood, Light FoodI love chicken soup, especially tasty, low fat versions full of tons of different vegetables. I make big batches and freeze it in one or two portion containers for easy use during the week. Originally I put it into Tupperware, but they were expensive and actually didn't last too long under my use. Or is it abuse? Then I switched to zip lock baggies, but you had to defrost them first, pour into a bowl or pot, then reheat the soup. Ever since the disposable, reusable plastic containers came out, I use them instead. They go to fridge, freezer, and back again. I can pop them in the microwave, and then into the dishwasher, and they go through multiple uses before wearing out.Skinless, boneless, chicken thighs have become my poultry part of choice, and I keep several pounds in my freezer handy for quick dinners. I separate the individual thighs, remove excess fat (I freeze that separately for later use), and place them on a plastic covered baking tray in the freezer, so they freeze individually. Then I put them in large freezer zip lock baggies for storage. I slice them when they are fully or partially frozen, and if you are careful, they are actually easier to slice than when unfrozen, and you get uniform pieces which look good and cook more evenly.Here's my relatively quick recipe for a very low fat, chicken vegetable soup. I use only dark meat for the most flavor (I loathe the flavorless chicken breast), and boneless for ease in preparation and consumption. I also use a combination of fresh and frozen produce, depending upon the season and what's available.Forester's Chicken Vegetable Soup Ingredients½ lb. of skinless, boneless chicken thighs cut into ½"- 1" pieces½ bunch of celery cut into ½"- 1" pieces½ - 1 lb. carrots rough cut into ½"- 1" pieces2 large, sweet onions cut into cut into ½"- 1" pieces1/2 lb. of slow cooking vegetables of your choice cut into ½"- 1" pieces: rutabaga, turnips, parsnips, etc.½ lb. of quick cooking vegetables of your choice cut into ½"- 1" pieces: summer squash, zucchini, green beans, frozen corn and/or peas, edamame, etc.1 tablespoon or more to taste of chicken bouillon cubes, powder, or paste like "Better than Bouillon" and "Bear Creek." Splash of soy sauce (for the umami factor)Squirt of ketchup (for even more umami factor)Assorted fresh and dried herbs and spices to taste: rosemary, sage, thyme, fresh ground pepper, etc.RecipePlace the long cooking vegetables like celery, carrots, onions, and rutabaga; plus the herbs, bouillon, soy sauce, ketchup, in an 8 quart stock pot and then fill ¾ with water.Bring to a boil, and then drop to a low boil, covered for fifteen minutes.Add chicken pieces and bring back to a low boil for ten minutes.Add the quick cooking vegetables like the squash, corn, and peas.Add water to fill stockpot to within 1 ½ inched from top, and bring to a simmer for five minutes.Taste and add more spices, soy sauce, bouillon, ketchup, and last of all salt if needed, to taste.If there is any grease of oils floating on the surface you can easily skim it off, but I don't find that necessary.Serve in big bowls the size of your head, repeat until full.Let the remainder cool, ladle into containers, express all the air, and freeze.Take frozen to work, school, etc. and microwave to reheat.
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