Since dark meat is cheaper than white meat, restaurants often use dark meat in chicken noodle soup. However, she said white meat is a better choice.
Cubed chicken (i.e. white meat with the fat removed) is considered a high biological value protein, meaning it contains all the essential protein that your body can't make.
Typically, a cup of diced chicken contains 43 grams of protein and a cup of Campbell's chicken soup contains 14 grams of protein, so the protein content is only about one-third compared to a cup of diced chicken.
While making homemade chicken noodle soup allows you to control what goes into the soup, be wary of recipes that call for roasted chicken.
Rotisserie chicken contains a lot of fat and salt so definitely avoid it, your best bet is to cook white meat chicken (breast) in stock to keep the meat lean.
If you find that white meat chicken is dry, you may not be cooking it correctly.
Noodle
Chicken noodle soup is almost always made with white pasta rather than whole wheat or whole wheat pasta, unless the soup is gluten-free.
Even gluten-free noodles tend to be made with rice rather than high-fiber options, and a healthier option when making soup at home is to choose pasta that's high in fiber or has added protein. Or high-fiber options to consider include green lentil pasta.
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While bone broth and homemade soups can be packed with healthy nutrients, it's hard to make them tasty without salt.
To keep sodium content as low as possible, a healthier option is to mix sodium-free broth with low-sodium broth.
Other ways to make up for a lack of salt intake is to add more garlic, pepper and fresh herbs.
Or try a low-salt alternative to sodium-free broth. Use some real salt and some low salt to make it taste as close to real salt as possible.
If you eat broth from the store, it's recommended to pay close attention to the sodium content.
For example, one brand of store-bought canned soup claims to be "25% Low Sodium Chicken Noodle Soup," but half a cup contains 660 milligrams of sodium and one cup contains 1,220 milligrams, nearly half the amount of regular noodle soup. Recommended daily sodium intake for healthy individuals.
When buying broth, look for the word 'low' rather than 'lower' or 'less'. If a food is labeled 'low sodium', the law states that its sodium content must not exceed a certain milligram. 'Lower' and 'fewer' are relative to the original product they are replacing, so there may still be a lot, and that's usually the case when it comes to chicken soup.
Be careful when eating chicken noodle soup at restaurants, a cup of "low-fat chicken noodle soup" from a popular restaurant chain contains 930 milligrams of salt, while their bowl contains 1,400 milligrams of salt. Another chain sells a similar soup.
Celery, onions, carrots and garlic
To make these vegetables healthier, it is recommended to buy organic vegetables. It is recommended to keep the skins of carrots as they contain many nutrients.
Most canned soups have little to no fiber.
Cream and oil
Vegetables such as celery, onions and carrots are often sautéed in cream before being added to the stock.
You really don’t need cream in chicken noodle soup at all. When cream is not used, canola or vegetable oil, or even lard, is sometimes used.
Avoid lard for a "clean" and light soup. Extra virgin olive oil tastes great and will definitely work for sautéing vegetables.
Pair soup with apples and cheese
Since chicken noodle soup contains almost no calcium, it is recommended to eat apples and cheese as a side dish.
An apple will help meet fiber recommendations, and pair the soup with a salad that includes lean chicken and some walnuts or other healthy nuts to help boost omega-3 recommendations.
