Quick Chicken Noodle Soup with Flu Fighting Ingredients (01.08.13)
By Jennifer Burns, Dan’s Market
- 3 14 oz cans chicken broth
- 1 quart water
- 1 rotisserie roast chicken
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 cloves garlic, diced
- 2 large carrots, peeled and diced
- 1 large celery stalk, diced
- 1 cup mushrooms, any kind, chopped
- 2 cups egg noodles
- 2 green onions, diced
- 1/4 cup sunflower seeds
- Salt and Pepper to taste
Separate chicken meat from skin and bones. *Reserve meat.
Bring broth and water to a simmer over high heat in a large soup pot. Add skin and bones to the simmering broth. Reduce heat to low, partially cover and simmer until bones release their flavor, 20 to 30 minutes. Strain broth through a colander into a large container; reserve broth and discard skin and bones.
Return pot to burner set on medium-high and add oil, then onions, garlic, carrots, celery, mushrooms, salt and pepper. Sauté until soft, about 8 to 10 minutes.
Add chicken and broth. Bring to a simmer. Add noodles and cook until tender. Add green onions and sunflower seeds just before serving.
Mushrooms – Mushrooms used to get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.
Fresh garlic – Strong-smelling foods like garlic can stink out sickness thanks to the phytochemical allicin, an antimicrobial compound. People taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get. So start cooking with it daily — experts recommend two fresh cloves a day.
Carrots – Beta-carotene improves your body’s defenses. It’s instrumental in the growth and development of immune system cells and helps neutralize harmful toxins.
Sunflower Seeds and Almonds – Heart-healthy almonds and sunflower seeds provide the immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections.