With the fall season change, we get cooler temperatures and football.  We also get cold and flu season.  At some point in your life, I’ll bet you’ve heard chicken soup is the popular choice when a cold or flu comes home with you. Turns out there are health benefits to this comfort food that can help you recover.

I recommend making your own and stocking it in the freezer. As my husband is both diabetic and on a low salt diet, it’s easier to control the ingredients.  It’s great on a just a winter evening or battling a bug. So here is my favorite recipe.

Homemade Chicken Soup

2-3 lbs chicken breasts or thighs

2 tsp olive oil

3 Tbsp fresh minced garlic
3 tsp grated ginger
1 medium onion diced
1 cup diced fresh carrots
1/2 cup diced celery
4 cups low sodium chicken broth
1 tsp Italian seasoning
1 tsp black pepper
Pinch of red pepper flakes if desired.
2 cups uncooked egg noodles (use low carb options here if prefer)

Optional ingredients are 1 cup mushrooms, 16 oz fresh spinach, 2 cleaned and chopped leeks, 2 tsp turmeric, and 16 oz white beans.  I only add some or all if making a more hearty main dish. Stick with less if using for cold and flu.

1. Cut chicken into 1/2 inch cubes.  In a Dutch oven add 2 tsp olive oil and chopped chicken.
2. Cook over medium-high heat until chicken is seared.  (I like mine golden color for flavor).
3. Add onions, garlic, and ginger.  Reduce heat to medium.
4. Add carrots, Italian seasoning, celery, and both black pepper and red pepper flakes if desired.
5. Cook about 10 minutes stirring frequently.
6. Add chicken broth.  Reduce heat to low and cover.
7. Simmer on low heat for about 30 – 45 minutes until carrots are tender.
8. Add cooked pasta. Cover. Let simmer 10 minutes.

If freezing put in yogurt cups or red solo cups on a sheet tray in the freezer. Once frozen remove cups and put in a gallon freezer bag. Now it’s perfectly portioned for single servings.

Make extra soup, then ladle it into red Solo cups to freeze. Grab one or two cups’ worth to defrost anytime you need a quick dinner.

Better yet make your favorite recipe in a slow cooker. Truly set it and forget it. So if coming home after a long day or in bed with a bug, nothing’s is better than the aroma and taste of homemade ready to eat.

If you make it in a crock pot Reserve cooked pasta until 30 minutes before eating.  Or simply add cold cooked pasta to your bowl and spoon hot soup over it.