For this healthy chicken soup recipe, you'll start with raw chicken to make stock from scratch. If you're short on time, skip Steps 1-2 and use 12 cups low-sodium chicken stock and about 1½ pounds shredded cooked chicken in Step 4.
Nutrition per serving may change if servings are adjusted.
1 (5 pound) whole chicken, cut into 8 pieces, or 5 pounds bone-in chicken parts
1 large onion, coarsely chopped
2 large carrots, coarsely chopped
2 stalks celery, coarsely chopped
4 cloves garlic, smashed
2 bay leaves
½ bunch flat-leaf parsley
6 sprigs fresh thyme
14 cups cold water
1 tablespoon extra-virgin olive oil
1½ cups diced onion
4 large cloves garlic, minced
1½ cups wild rice blend
1 cup diced carrot
1 cup diced celery
1¾ teaspoons salt
½ teaspoon ground pepper
6 ounces cremini mushrooms, sliced
½ cup chopped flat-leaf parsley
1 tablespoon chopped fresh thyme
To prepare stock: Place chicken, coarsely chopped onion, carrots and celery, smashed garlic, bay leaves, parsley and thyme sprigs in a large stockpot. Add water. Bring almost to a boil over high heat. Immediately reduce heat to a gentle simmer and cook, uncovered, for 2 hours, periodically skimming off any foam that rises to the top.
Remove the chicken to a clean cutting board. When cool enough to handle, pick the meat off the bones, shred and reserve. Strain the stock through a fine-mesh sieve and discard the solids. (You should have about 12 cups.)
To prepare soup: Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, about 5 minutes. Add garlic and cook, stirring, about 1 minute more.
Stir in the stock, scraping up any browned bits. Add rice, carrot, celery, salt and pepper. Cover and bring to a boil over high heat. Reduce heat to a simmer and cook, covered, until the rice is just tender, 25 to 30 minutes. Add mushrooms, parsley, thyme and the reserved shredded chicken and cook until the mushrooms are tender, 5 to 8 minutes.
To make ahead: Refrigerate stock and shredded chicken separately for up to 4 days.
379 calories;11 g fat(3 g sat); 3 g fiber; 29 g carbohydrates; 40 g protein; 59 mcg folate; 82 mg cholesterol; 3 g sugars; 0 g added sugars; 3,116 IU vitamin A; 9 mg vitamin C; 51 mg calcium; 2 mg iron; 738 mg sodium; 605 mg potassium
Vitamin A (62% daily value)
Carbohydrate Servings: 2
Exchanges: 1½ starch, 1 vegetable, 4 lean meat, ½ fat