This is a 3rd take on my chicken zoodle soup, blogged back in 2013. This version is a “skinny” take on the popular soup, made with skinless chicken breasts, which creates a broth that is less rich tasting than the broth made with skin-on chicken thigh bones and meat.
Well suited to a detox, this quick and easy to prepare broth, made after I returned to my moms’ home from a hard days’ work, shows that a nourishing meal does not require hard kitchen time and the resultant bowl of filling soup, hits the spot in a meal of satiety too. The inclusion of courgette noodles or, as it’s commonly known, zoodles, provides further low carb veggie goodness to this broth. I used a Gefu Spirelli to spiralise the courgettes – any kitchen vegetable peeler will work to create thin courgette strips, resembling spaghetti noodles. While the seasoning used in this recipe serves me well, you may adjust to suit your taste.
The ingredients are in measured quantities, based on what I had available to me in my home away from home, and, makes at least 6 full servings that may be frozen for up to a month. This assists with menu planning and having a meal available on the days where preparing a meal is the last thing on your mind!
400g skinless chicken breasts (about 3 large breasts) +1 onion pierced with 3 cloves, 1 bouquet garni (a combination of fresh garlic and dried herbs, knotted together in a muslin or similar cloth) – Including the chicken, this flavours the stock.
2 tblsp extra virgin olive oil
½ tsp cumin seeds
1 large onion, sliced
200g carrots, sliced
200g celery, sliced
300g baby marrow “noodles” (spiralised or straight cut)
10ml fresh garlic, chopped or minced
1 tsp dried parsley OR Italian herbs
1 bay leaf, dried
4 cups water
Himalayan or Sea Salt and Freshly milled black pepper to taste
To garnish: Fresh coriander or flat leafed parsley, fresh
Optional: 1 seeded green chilli for a spicy variation
- To make the chicken stock, add 4 cups of water to a large pot and bring to a boil with the bouquet garni and the clove studded onion. As the water become aromatic, after about 10-15 minutes, lower the heat and add in the chicken breast fillets. Simmer for about 5 minutes, to poach the chicken breasts. Turn off the heat and keep to one side, covering the pot with a lid to allow the water to infuse with the chicken and herbs.
- Prepare your courgette noodles by washing and drying the courgettes (I used 6 medium sized) and spiralising or cutting thin strips with a veggie peeler. Once you have completed making your noodles, keep aside.
- Heat the olive oil in a pot on medium stove-top heat, once the oil is hot, add cumin seeds, onion, garlic (& ginger) and green chilli and braise until onion is translucent.
- Then add bay leaf, carrot and celery and braise for a further 10 minutes.
- While the onions and veggies are braising, remove the chicken breasts from the stock. Using 2 forks, lightly shred the chicken breasts and keep aside. Remove the bouquet garni and the clove studded onion from the liquid, retaining the liquid and discarding the herbs and onion. The liquid is the stock to be used for the broth.
- Add the stock to the braised onions and vegetable and allow it to simmer for 10 minutes.
- Now add in your shredded poached chicken, season with salt and pepper and allow the chicken to blend with the stock and vegetables.
- After 5 minutes, add in the courgette noodles and mix with the other ingredients. Cook until el dente, about 3-4 minutes. Switch the stove off, adjust the seasonings as necessary. You may keep the pot covered.
- Serve while hot,(after discarding the bay leaf), with fresh chopped coriander or Italian parsley.