Monday, September 10, 2012

Lower Sodium Chicken & Vegetable Soup with Rice





So many people are watching their sodium intake these days.  It's not always easy to make delicious lower sodium soups at home.   I eliminated the salty soup base or broth which I normally use and opted for flavorful seasonings which make the soup tasty without all the salt.  The cannellini beans add in extra protein.  You can substitute red kidney beans if you like.

You can always add a little extra seafood seasoning at the table if you feel that you really need it.  I don't think you will.  

The vermouth is optional. 

Ingredients:

1 chicken leg quarter, skin removed
2 chicken wings, skin on
1 chicken back, skin on
6 cups of water plus one reserved
4 stalks celery, divided
1/2 large onion, peeled and halved again
1 bay leaf
1 tsp. garlic powder
1 tsp onion powder
1 tsp seafood seasoning (I used Old Bay)
1 tsp. fine sea salt
1 tsp. ground sage
1/2 tsp. black pepper
1/4 cup extra dry vermouth
2 tbs. baby carrots, thinly sliced
1 cup canellini beans, drained and rinsed
1/2 tbs. Italian seasoning
Cooked white or brown rice

Directions:

Add chicken to soup pot and pour in six cups of cold water.   Add two of the celery stalks, whole, the onion, and the bay leaf.  Sprinkle in the garlic powder, onion powder, seafood seasoning, salt, ground sage, and pepper.  Stir and add the vermouth to the pot.

Bring to boil and reduce to simmer, covered, for at least an hour and a half.  

Remove the wings and the chicken back.  Using two forks, gently debone the chicken leg quarter and remove the bones from the pot, leaving only the chicken in the soup.  

Add in the remaining celery, chopped, the carrots, the beans and the Italian seasoning.  Add an additional cup of cold water.  Bring to boil again and reduce to simmer, covered, for another 45 minutes. 

Skim fat as needed from pot. 

Serve over cooked rice and enjoy.

Here's to healthier eating!
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