Craving pasta but can’t afford the carbs? Try this chicken spaghetti soup with Italian flavors and just 19g carb per serving.
I’m going to show my age here, but does anyone remember the old Usenet news group rec.food.cooking? That group was my first experience connecting with other foodies online. I remember having a conversation once with a guy who mentioned his mother had written a cookbook about low-fat soups. (At the time, I was more concerned about fat than carbs.) As we kept talking, I realized I had made a recipe from his mother’s book, Skinny Soups, just the night before.
This chicken spaghetti soup is a modified version of that recipe. There’s really nothing tricky here. You chop, you throw things into a pot, and you wait. You do have to stir occasionally. I like to have some freshly grated Parmigiano-Reggiano cheese with my soup, but you may want to leave that out if you’re keeping tight control on fat and sodium.
This soup is a good source of Vitamin C, Vitamin K, Protein, Niacin, Vitamin B6, Manganese, and Selenium.
Chunky Chicken Spaghetti Soup
- 2 tablespoons olive oil divided
- 1/2 pound boneless skinless chicken breast (about 1 breast half), cut into 1/2-inch cubes
- 1 large onion finely chopped
- 2 garlic cloves minced
- 1 cup diced bell peppers red, green or a combination
- 3 1/2 cups Homemade Chicken Stock see tip or low-sodium canned chicken broth
- 14 1/2 ounces canned Italian plum tomatoes diced & undrained
- 1/2 teaspoon dried basil leaves
- 1/2 teaspoon dried oregano leaves
- 1 bay leaf
- 1/8 teaspoon freshly ground pepper
- 1/8 teaspoon cayenne pepper
- 2 ounces uncooked thin whole wheat spaghetti or vermicelli broken into 2-inch lengths (about 1 cup)
- 1/4 cup fresh parsley leaves finely chopped
- Parmigiano-Reggiano cheese for serving optional
Heat a Dutch oven over medium heat, then add 1 tablespoon olive oil. Add chicken and cook, stirring frequently, until chicken is opaque and beginning to brown, about 5 minutes. Remove chicken to a paper towel-lined plate and set aside.
Add remaining 1 tablespoon olive oil to pan, then add onion and garlic. Stir frequently for about 5 minutes, then add bell peppers and cook until onion is tender, another 5 minutes or so. If the pan looks dry at any point, add a tablespoon or so of chicken stock.
Add chicken stock, tomatoes, reserved chicken, basil, oregano, bay leaf, black pepper and cayenne. Mix well and bring to a boil. Stir in spaghetti, then lower heat. Simmer, covered and stirring occasionally, until spaghetti is tender, about 10 minutes.
Remove bay leaf and stir in parsley. Serve with cheese, if desired.
Nutritional information does not include cheese.
If you don't want the heat, replace the cayenne with additional black pepper.