design your own healthy chicken noodle soup

There are so many different ways to make chicken noodle soup. This one is a family favorite of ours. If you haven't tried sweet potatoes in chicken noodle soup, you have to try it, you will never go back to the old way. If you think about it sweet potatoes have the same consistency as parsnips (a usual ingredient in chicken noodle soup). It really gives it a different twist!


Servings: 6

Preparation time: 25 minutes

Cooking time: 30 minutes



1 Tbsp olive oil

2 carrots chopped

1 small onion

2 celery stalks, chopped

2 green onions

2 cloves of garlic

1 Tbsp dried dill (optional)

4.5 cups of broth (vegetable or chicken)


Choose one protein:

• Cubed meat of one cooked 1 ½ lb chicken or 3 cups chicken breast

• 1 pkg of firm tofu


Choose two carbohydrates:

• 1 medium sweet potato

• 1 cup cooked brown rice

• 1 cup wide egg noodles

• 1 cup parsnips, chopped



1. Heat 2 tbsps of olive oil

2. Saute together carrots, onions, celery 2 . 5 min

3. Add salt, pepper and garlic and sauté another minute www.focused-fitness.com Velma Garnes, MS, NASM-PES

4. Add 2 cups of broth, potatoes or parsnips and simmer until potatoes or parsnips are fork tender, wide noodles are firm (al dente), or rice is heated through.

5. Add chicken or tofu and heat through.

6. Garnish with dill and green onions

7. Enjoy!


Nutrition Facts (broth only) per serving:

Calories 71

Fat 4g

Carbs 7g

Protein 5g


Nutrition Facts for adding...

1 ½ lb chicken/3 cups chicken breast per serving:

Calories 119

Fat 2g

Sodium 52mg

Carbs 0

Protein 22g


1 pkg firm tofu per serving:

Calories 180

Fat 10g

Sodium 0mg

Carbs 8g

Protein 16g


1 medium sweet potato per serving:

Calories 38

Fat 0g

Sodium 24mg

Carbs 9g

Protein 1g


1 cup cooked brown rice per serving:

Calories 36

Fat 0g

Sodium 0g

Carbs 8g

Fiber 1g

Protein 1g


1 cup wide egg noodles per serving:

24 Calories

Fat 0g

Sodium 1mg

Carbs 5g

Fiber 0g

Protein 1g


1 cup parsnips per serving:

Calories 17

Fat 0g

Sodium 2g

Carbs 4g

Protein 0g


TIP: Whichever proteins or carbohydrates you choose to add, remember to add them into the *nutrition facts without the proteins or carbohydrates data.


-Jim Beatty, CSCS, CPT – Fitness Professional and Wellness Coach

FitnWell Main Line Philadelphia Fitness Studio

128 West Lancaster Ave., Wayne, PA 19087

(610) 888-8898