CHICKEN NOODLE STIR FRY VEGETABLE SOUP

Chicken noodle soup with vegetables prepared in my cozy kitchen from scratch is one of my husbands and my favorite comfort foods on a cold winter day. I live in Minnesnowta, actually Minnesota and we get plenty of the white stuff and cold during the long winter months here. Some Minnesotans enjoy outdoor sports in the winter such as snowboarding, snowmobiling, ice fishing and ice skating.  Other Minnesota snowbirds, mainly retired folks go down south for the winter and return once again when most of the snow has melted and it is warmer again just in time to see the spring tulips bloom! I am more of an indoor person in the cold weather so I enjoy indoor activities such as cooking, reading and sitting by the fireplace with a cup of hot tea or cocoa during the winter. We did have a heat wave hit over the weekend and it got up into the high thirties so we took our dog out on a walk on one of the many trails by the frozen lake here in our hometown. The ice and snow had finally melted in our driveway and on the side walks so we enjoyed a scenic walk by the lake on this cool, crisp sunny day.  Unfortunately, we had a blizzard with ten inches of snow and high winds yesterday so our sidewalks and driveway are now ice and snow covered again. We do have four seasons to enjoy here in Minnesota so that is nice. I just wish that the winter season didn’t last 5-6 months!

 

Well I am sure your momma made you chicken noodle soup from scratch when you were a kid. She also fed it to me when I had a cold and told me that it was good for me and would help me recover from my cold sooner. This of course and she rubbed Vicks on my chest at night. It sure seemed to help! Turns out that momma was right! Scientific research has proven that it is indeed helpful when you have cold. First, it helps to keep you hydrated since you need eight cups of fluid a day or more for hydration purposes especially when you are ill. Secondly, the steam from the soup helps relieve that congested nose and sore throat.The substances in chicken soup may also reduce the inflammation that occurs when you have a cold. Hot chicken soup seasoned with hot pungent spices such as pepper, chilli pepper, garlic, turmeric and curry powder is a potent mucous stimulant that helps thin out mucous in the mouth, throat and lungs. While chicken soup is not a cure for the common cold, it definitely hastens the healing process!

I love vegetables and I have to admit that broccoli is my favorite veggie with spinach coming in closely in second place since I love spinach salads. Move over lettuce! Stir fry veggies with pea pods are another favorite so that is why I included them in this soup. I never put peas in my tuna casserole; nope I use stir fried vegetables. A compound in broccoli called glucosinolate, produces a metabolite called sulforaphane that is responsible for most of broccoli’s health promoting properties. Sulforaphane has antimicrobial properties, can possibly prevent diabetes from occuring in the body and also kills cancer stem cells. It can also significantly improve blood pressure and kidney function. Broccoli is a great source of dietary fiber and vitamins A and c. Peapods are very good sources of dietary fiber as well as vitamins A, C and folic acid.They also provide powerful antioxidants and enzymes which have cancer fighting properties as well. The recipe also calls for onions and garlic. These foods belong to the allium family of vegetables which are known to have beneficial effects on the cardiovascular and immune systems as well as powerful anti-cancer effects and may also play a role in prevention of diabetes. After completing some research on the allium vegetables recently, I learned that it is best to finely mince or crush fresh garlic and then let it sit awhile before you add it to your recipe. The crushing or mincing of the garlic allows the alliinase enzymes in the food a chance to get working to produce those health promoting effects. Changing the temperature or pH of the garlic by putting it in the recipe right away without letting it sit it for awhile can reduce these healthful properties.  Adding it to your recipe at the end of your cooking time increases the health benefits since long cooking times can reduce the benefits. Mushrooms are also a favorite fungi vegetable of mine and they have many healthful benefits including anti-cancer, anti-inflammatory and strong immune-supporting properties. From a culinary aspect mushrooms, onions and garlic add unique flavors and textures to recipes.

Chicken Noodle Stir Fry Vegetable soup

 

Dinner is served!

Dinner with a view!

Welcome to the lake!
This is the day that the Lord has made; let us rejoice & be glad in it. Psalm 118:24
View from my vintage  kitchen and dining area.

 

CHICKEN NOODLE STIR FRY VEGETABLES SOUP
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 32 oz skinless chicken breast, baked and chopped into chunk size bites
  • 40 oz fresh chicken broth from chicken or brand of 50% reduced sodium and no MSG added chicken broth, such as Swansons
  • 2 cups water
  • 16 oz stir fry vegetables
  • 1 medium chopped purple or white onion
  • 2 cups uncooked egg noodles
  • 3 cloves garlic, minced
  • 1 cup fresh sliced mushrooms or dehydrated mushrooms
  • ¾ tsp each garlic and onion powder
  • ½ tsp cumin
  • ¼ tsp turmeric
  • ½ tsp ground sea salt (optional)
  • ¼ tsp pepper
Instructions
  1. Place chicken breasts in a roasting pan, season with a dash or cumin, sea salt and pepper. Add enough water to just cover chicken breasts. Cover and bake at 350 degrees for an hour. Remove from oven and let the chicken cool off. Once it is cool, cut it up into bite size chunks for the soup. Save the broth from the chicken to use for the soup. Skim off any fat or refrigerate broth overnight and skim the hardened fat from the broth after the broth has congealed.
  2. Place all of the ingredients in the crockpot, stirring well. Place the crockpot on the high setting and crock for 4 hours. If desired, you may preheat the frozen stir fry vegetables in your microwave or steam them. This will reduce your cooking time and you may then place your crockpot on the medium or low setting and crock until soup is hot and all of the vegetables are tender. If desired, you may use fresh vegetables such as broccoli, peapods, water chestnuts and green beans in place of the frozen vegetables.
  3. Serve a bowl of this hot soup with a green salad, fresh fruit tray and crusty garlic bread.
Notes
if you omit the sea salt from the recipe, the sodium content is 270 mg per serving. If you use all fresh chicken broth from your chicken and omit the canned or packaged reduced sodium broth, the sodium content is approximately 65 mg per serving.add additional spices to flavor if desired to replace the salt.

GLUTEN FREE DIETS; You may wish to substitute 1½ cups uncooked quinoa or the same amount of Minute brown rice or cooked brown rice in place of egg
noodles in this recipe. Cook on the high setting of your crockpot for 3-4 hours or until grains are a tender consistency.

Information in this food blog is not meant to provide medical advice of any kind. For medical advice, contact your personal physician or your personal health care provider.
Nutrition Information
Serving size: ⅛ recipe Calories: 133 Fat: 2 grams Saturated fat: 0.5 mg Trans fat: 0 grams Carbohydrates: 9 grams Sodium: 395 mg Protein: 16 grams Cholesterol: 44 mg