Heart-Healthy Hearty Chicken Soup with Herb Dumplings
Warm, comforting, and packed with nutrients, this Heart-Healthy Hearty Chicken Soup with Herb Dumplings is the ultimate guilt-free comfort food. Perfect for cozy nights, this recipe features tender shreds of chicken, vibrant fresh vegetables like carrots, celery, and baby spinach, and a fragrant broth infused with garlic, thyme, and bay leaf. The crowning glory? Light, fluffy whole wheat herb dumplings, delicately flavored with fresh parsley and dill. Made with olive oil, low-sodium chicken broth, and skim milk, this heart-healthy soup is lower in fat and sodium while bursting with rich, homemade flavor. Ready in just one hour and serving six, it’s an ideal choice for families or meal preppers looking for a nourishing, delicious weeknight dinner. Serve it piping hot as a wholesome meal that soothes the soul and nourishes the body! Keywords: heart-healthy, chicken soup, herb dumplings, whole wheat, low-sodium, healthy comfort food.
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Recipe Information
Ingredients
- 1 lb boneless, skinless chicken breast
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 carrots, sliced
- 2 celery stalks, sliced
- 2 garlic cloves, minced
- 8 cups low-sodium chicken broth
- 1 bay leaf
- 1 tsp dried thyme
- 2 cups baby spinach
- 1 cup whole wheat flour
- 1 tsp baking powder
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.5 cup skim milk
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh dill, chopped
Instructions
1. In a large pot, heat the olive oil over medium heat. Add chopped onion, sliced carrots, and sliced celery. Sauté for 5-7 minutes until vegetables begin to soften.
2. Add the minced garlic and cook for an additional 1 minute, stirring constantly.
3. Pour in the low-sodium chicken broth and add the bay leaf and dried thyme. Bring the mixture to a boil.
4. Add the boneless, skinless chicken breast into the boiling broth. Reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the chicken is cooked through.
5. Remove the chicken from the pot, shred it using two forks, and return it to the pot. Discard the bay leaf.
6. Stir in the baby spinach and let it simmer while you prepare the dumplings.
7. In a medium bowl, whisk together whole wheat flour, baking powder, salt, and black pepper.
8. Stir in skim milk, fresh parsley, and fresh dill to form a moist dough.
9. Drop spoonfuls of the dough into the simmering soup, ensuring they're spaced apart. Cover the pot and cook for 10-12 minutes, or until the dumplings are cooked through.
10. Serve the soup hot, garnished with extra parsley or dill if desired.
Nutrition Facts
Calories |
1607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.6 g | 48% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 389 mg | 130% | |
| Sodium | 2884 mg | 125% | |
| Total Carbohydrate | 137.9 g | 50% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 29.0 g | ||
| Protein | 183.0 g | 366% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 498 mg | 38% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 3075 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
