From Vitality Magazine – CareFirst Issue 1 2009
4 to 5 pounds frying chickens cut up, skin removed
2 quarts (8 Cups) water
1 cup chopped onions
1 cup chopped celery
1 cup celery leaves optional
1 bay leaf optional
1 teaspoon salt
peper to taste
1 teaspoon sage
5 carrots sliced or chopped
1 can whole tomatoes
1 cup frozen corn
1 cup cooked whole-wheat egg noodles
Combine chicken, water, onions, celebry, celery leaves, bay leaf, salt, pepper and sage in Dutch oven (4 quart) or large pot.
Bring to a boil. Cover and simmer 45 minutes or until chicken is tender and juices run clear. Add carrots and cook another 15 minutes.
Remove chicken from pot. Cut meat from bones. Skim and discard fat from soup and then return the meat to the soup.
Boil. Add more water if necessary. Reduce heat to low and simmer uncovered for another 10 to 15 miutes until carrots are almost done. Add tomatoes and corn and return to boil. Cover and cook over medium heat for 10 more minutes. Remove celery leaves and bay leaf. Makes 1 large pot or 1 large bowl of soup.
225 calories, 4 grames total fat, 78 milligrames choleserol, 427 milligrams sodium, 21 grams carbs, 3-5 grams fiber, 3-5 grams sugars and 27 grams protein.