Many of us remember when we were kids, how wonderful that bowl of chicken soup tasted when we suffered our usual colds. Something magical, we thought, made us feel better.

Here's a healthy version of chicken soup to warm your insides when the temperature outside dives. And you'll probably are going to need it before winter is done. 

The Mayo Clinic reports that if you're like most adults, you'll likely have two to four colds in 2007, but your kids, especially if they're preschoolers, will suffer up to 10 cases of the sniffles. 

But rest easy, there really is something magical and medicinal about chicken soup. In 2000, researchers at the University of Nebraska found that chicken soup contained several ingredients that affect the body's immune system. Its anti-inflammatory properties soothes sore throats and eases the misery we endure with colds and the flu. 

Researchers at Mt. Sinai Medical Center in Miami also found that chicken soup temporarily increases the speed with which mucus moves through the nose, an important way the body gets rid of cold and flu viruses.

However, many commercial soups contain unhealthful excesses of sodium and fat. Even reduced sodium versions are still too high in salt to recommend for many people's health needs.

Making homemade soups is a rewarding as well as healthy alternative, as it creates aromas as comforting and soothing as the finished soup. 

Constant attention is unnecessary, as a soup-in-the-making requires only occasional monitoring and adjustments. During the simmering stage, just a few brief checks are needed to adjust the heat and occasionally skim off  foam that accumulates on top of the broth.

Sauting the vegetables and chicken before adding to the soup brings out all their rich flavor. What's more,  a long, gentle simmer fully releases flavors in seasonings like garlic, spices and herbs.

Old-Fashioned Chicken Soup

Canola oil spray
1 of each: turnip, parsnip, carrot cut into chunks
1 medium onion, peeled and cut in half
2  skinless chicken breasts (with bones) rinsed and dried
46 whole peppercorns
46 whole cloves
24 cloves garlic, peeled and mashed with the flat side of a knife
1 tsp. fresh (or 1/2 tsp. dried) thyme, marjoram, or tarragon
1 large bay leaf
Salt and freshly ground black pepper
6 cups (about) fat-free, reduced-sodium chicken broth
 

Coat the bottom of a large pot with canola oil spray. Heat over high heat. Add turnip, parsnip, carrot and onion.

Saute, stirring occasionally, until vegetables are lightly browned, being careful to avoid burnt spots. Transfer them to a bowl or dish and set aside.

Respray the pot and heat on medium-high. Add chicken and saute, turning often,  until lightly browned.

Cover the pot, reduce heat to low and cook about 10 minutes.

Return vegetables to the pot. Add peppercorns, cloves, herbs, garlic, a generous pinch of salt and enough broth to cover contents about two inches. Bring mixture to a boil and immediately reduce heat to a simmer. 

Do not allow soup to boil, which produces a muddy flavor and an off-putting, cloudy liquid. While the soup is simmering, occasionally skim off the foam that accumulates on top of the broth.

Cook soup, adjusting heat so broth continues to simmer gently. Add more broth if the liquid no longer covers the chicken and vegetables.

Simmer until chicken is tender and almost falling off the bone, about 2 hours. 

Transfer cooked chicken to a large dish. Strain broth into a large pot. Transfer any pieces of chicken in the strainer to the pot. 

Discard vegetables, garlic, spices and herbs. All their flavor is now in the broth.  Fresh vegetables can be added later if desired. 

When chicken is cool enough to handle, remove from the bones, cut into bite-sized pieces and add, along with any juices, to soup. Discard bones.

Heat soup until hot. Add fresh vegetables at this point, if desired, and simmer until tender.

Taste and adjust seasonings, if needed. Cooked pasta or rice can be added at the end, if desired.

Makes 4 servings.

Nutritional information
Per serving: calories, 58; total fat, less than 1 g; saturated fat, 0 g; carbohydrate, 3 g; protein, 10 g; dietary fiber, less than 1 g; sodium, 590 mg.

Source: American Institute for Cancer Research
References: Good Food/Good Health

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