Soups are always a bit of a challenge with a low sodium diet, but are sooooooo welcome when you get one right. And this creamy chicken noodle soup with homemade dumpling-liked noodles gets it oh-so right.
I don’t know how winter is going in your neck of the woods, but I can tell you that in western Montana it has been full of snow and cold and it seems to be dragging on and on and on. Rather than being upset about the cold and the snow, I am taking advantage of the cold weather by making as many cold-weather foods as possible. This means testing soups, stews, chilies, casseroles, and other oven-friendly yummies. When summer rolls around I will be happy to have fresh veggies and grilled everything, but for now I am happy to hunker down and make completely different dinners.
So how do we keep the sodium in this soup low without loosing the oomph? I start by searing the chicken, which adds a ton of flavor to the base. From there I use a bit of flour and milk to make it creamy, and add a bit of lower sodium soy sauce to boost the flavor. But what I think really makes this soup stand out is the noodles. I make a homemade egg noodle dough and to keep it simple, I pinch off the noodles instead of rolling the dough out and cutting it into strips. The pinched noodles are way easier to make and I like them better (they are thicker and almost like a dumpling). If you prefer the thinner, rolled noodles, you can definitely do that too – this dough will work great for that application as well.
The only part of this recipe that is a tad bit tricky to explain is pinching off the dough. It is super easy, but if you haven’t done it before it is a little hard to explain concisely in a recipe. See the pic below? Those pinched off pieces are my noodles. I just keep pinching pieces of dough off, squeezing them a little between my thumb and forefinger to flatten them, until the dough is gone. I drop the pieces of dough directly into the pot of soup as I pinch, so they don’t take up a bunch of counter space, either (see the recipe below).
And there you have it – comfort food at its finest.
Creamy Chicken Noodle Soup
- 1 cup flour
- 1 large egg
- 1/4 cup cold water
- 1 tsp vegetable oil
- 1 pound chicken breast (thinly sliced)
- 2 tsp butter
- 2 medium carrots (peeled and sliced)
- 2 medium celery stalks (sliced)
- 1 small onion (diced)
- 1 clove garlic (minced)
- ½ tsp rubbed sage
- ¼ tsp ground thyme
- 2 Tbsp flour
- 4 cups unsalted chicken broth (like Swanson)
- 1 cup water
- 1 cup 1% milk
- 2 tsp soy sauce
- 2/3 cup frozen peas (check for sodium-free)
Put the flour in a mixing bowl and make a well. Add the egg and enough cold water to make a stiff dough (about 1/4 cup cold water). Set aside.
In a large kettle, heat the oil over medium-high heat. Sear the chicken breast in the pan, until browned and cooked through. Remove the chicken from the kettle and reduce the heat to medium-low.
Melt the butter in the pot, being careful not to burn. Immediately add the carrot, celery, onion and garlic. Sautee for about 3-5 minutes or until veggies begin to soften.
Add the flour to the kettle and stir into the veggies. Cook for another 2 minutes.
Add the chicken broth a little at a time, stirring well after each addition to ensure that the flour is evenly incorporated. Stir in the water and bring to a boil. Cover and let simmer for about 7 minutes.
Make the noodles by pinching off dough directly into the boiling pot of soup. Once you’ve pinched off all the dough, simmer the noodles in the soup for about 8 minutes.
Stir in the frozen peas, milk, and soy sauce. Cook for about 4 more minutes, or until the peas are heated through.
NUTRITIONAL INFORMATION - Yield: 6 servings, 1 ½ cups each
Sodium: 201.7 mg, Calories: 255.7 Total Fat: 4.6 g, Saturated Fat: 2.0 g, Cholesterol: 84.1 mg, Carbohydrates: 26.5 g, Fiber: 2.3 g, Sugar: 1.8 g, Protein: 24.9 g.