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Chicken and Celery Soup – A Light and Refreshing Protein Packed Weight Loss Recipe

Last Updated on December 23, 2024 by Arif Chowdhury

When the cold weather hits or you’re simply in need of a comforting yet healthy meal, nothing quite hits the spot like a warm bowl of soup.

Among the myriad of soup options available, Chicken and Celery Soup stands out as a delightful blend of flavors and nutrition.

This light and refreshing soup, featuring tender shredded chicken and crisp celery with a hint of dill, is not only delicious but also a fantastic ally in your weight loss journey.

The Health Benefits of Chicken and Celery

Before we dive into the recipe, let’s explore why Chicken and Celery Soup is a great addition to your healthy eating plan.

  • Low in Calories: Chicken and celery are both low-calorie foods. According to the USDA, 100 grams of cooked chicken breast contains about 165 calories, while celery boasts just 16 calories per 100 grams. This combination allows you to enjoy a satisfying meal without the calorie overload.
  • High in Nutrients: Chicken is an excellent source of protein, vital for maintaining muscle mass, especially during weight loss. Celery provides essential vitamins like Vitamin K, Vitamin C, and potassium, contributing to overall health.
  • Hydration: Celery is made up of about 95% water, making it a hydrating ingredient that helps you feel full and supports your body’s hydration needs.
  • Dill’s Digestive Benefits: The hint of dill in this recipe not only adds flavor but also aids digestion. Dill is known for its carminative properties, which can help reduce bloating and discomfort.

With these benefits in mind, let’s get into making this delightful Chicken and Celery Soup!

Ingredients for Chicken and Celery Soup

To whip up this comforting soup, you’ll need the following ingredients:

  • 2 cups shredded cooked chicken (you can use rotisserie chicken for convenience)
  • 4 cups low-sodium chicken broth
  • 2 cups chopped celery (about 4-6 stalks)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 cup carrots, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon dried dill (or fresh if you have it!)
  • Salt and pepper to taste
  • 1 bay leaf (optional)
  • 1 tablespoon lemon juice (for a refreshing kick)

Step-by-Step Recipe for Chicken and Celery Soup

Step 1: Prepare Your Ingredients

Start by gathering all your ingredients. This makes the cooking process smoother and more enjoyable. Chop the celery, dice the onion, mince the garlic, and slice the carrots. If you’re using leftover chicken, shred it into bite-sized pieces.

Step 2: Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until it becomes translucent, about 3-4 minutes. Then, stir in the minced garlic and cook for an additional minute, being careful not to let it burn.

Step 3: Add the Vegetables

Now it’s time to add the chopped celery and sliced carrots to the pot. Sauté these vegetables for about 5 minutes until they start to soften. The aroma at this stage will have your mouth watering!

Step 4: Combine the Broth and Chicken

Pour in the low-sodium chicken broth, and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and add the shredded chicken, dried dill, bay leaf (if using), and a pinch of salt and pepper.

Allow the soup to simmer for 20 minutes. This will allow all the flavors to meld beautifully.

Step 5: Finish with Lemon Juice

After 20 minutes, remove the bay leaf and stir in the lemon juice. This adds a refreshing brightness to the soup. Taste and adjust the seasoning as necessary. You might want to add a bit more salt or pepper depending on your preference.

Step 6: Serve and Enjoy!

Ladle the soup into bowls and enjoy it warm. This Chicken and Celery Soup is perfect on its own or served with a slice of whole-grain bread for a wholesome meal.

Nutrition Facts

Let’s take a look at the nutritional profile of this soup. A serving (about 1.5 cups) of Chicken and Celery Soup contains approximately:

  • Calories: 200
  • Protein: 22 grams
  • Carbohydrates: 15 grams
  • Fat: 6 grams
  • Fiber: 2 grams

This soup is not only filling but also supports your weight loss goals thanks to its high protein content and low-calorie count.

Variations to Try

While the basic recipe is fantastic, you can easily adjust it to suit your taste preferences or dietary needs. Here are a few ideas:

  • Add Greens: Incorporate some leafy greens like spinach or kale for an extra nutrient boost.
  • Spice it Up: If you enjoy a bit of heat, consider adding crushed red pepper flakes or a dash of hot sauce.
  • Herb Variations: Try substituting dill with thyme or parsley for a different flavor profile.
  • Creamy Version: For a creamier soup, stir in a splash of low-fat milk or a dollop of Greek yogurt before serving.

Storing and Reheating

This Chicken and Celery Soup can be stored in the refrigerator for up to 4 days. Just let it cool to room temperature before transferring it to an airtight container.

When you’re ready to enjoy it again, simply reheat it on the stove over low heat. You might need to add a splash of broth or water to thin it out, as soups can thicken when stored.

A Soup for All Seasons

Chicken and Celery Soup is more than just a meal; it’s a warm hug in a bowl. Whether you’re looking for a light lunch, a soothing dinner, or a healthy snack, this soup fits the bill.

Packed with nutrients and flavor, it’s a fantastic choice for anyone wanting to maintain a healthy lifestyle without sacrificing taste.

So, next time you’re in the mood for something comforting yet refreshing, reach for this delightful recipe.