I have been under the weather for the past few days and thought what better recipe to share with you than my simple and nourishing chicken soup. I was feeling pretty miserable yesterday and when my mom called me she could tell just by my voice and said, "Oh I so wish I were there to make you some of my chicken soup!" Whenever I was sick as a child, my mom would immediately prepare a huge pot of chicken soup and it would have me feeling better in no time.
This is no placebo effect...chicken soup truly is medicine! One study from a 2000 issue of the scientific journal Chest done by the University of Nebraska Medical Center demonstrated the soup inhibited the migration of the most common type of white blood cell that protects us from infection. It was hypothesized that this inhibitory process helps reduce cold and flu symptoms that affect the upper respiratory tract. Furthermore Mount Sinai researchers in Miami found that chicken soup was superior to hot water in mobilizing nasal mucous according to a 1978 study published in Chest. And finally, as per the 1998 issue of Coping with Allergies and Asthma, this soup also improves the function of cilia in the nasal cavity which prevent dust, bacteria and allergens from entering the body.
When you're run down with the cough, sniffles, body aches and the whole nine yards, nothing will perk you up like a bowl of this stuff. It's super easy to make and really hits the spot!
4 chicken tenders washed and pat dry
2 cloves garlic cut into small pieces
1 teaspoon fresh grated ginger or 1/2 teaspoon ground ginger from your spice cabinet
2 tablespoons olive oil
4 golden potatoes (they are about 1-2 inches in diameter) cut into 4-6 pieces each
1/3 cup baby carrots cut into halves
1/3 cup frozen peas
1/2 small onion sliced
1/4 cup chopped fresh cilantro
1 quart organic free range chicken broth
2 cups water
Fine sea salt and freshly ground black pepper to taste
Lemon juice to taste
1. Sauté ginger and garlic for 1-2 minutes in olive oil. Add chicken tenders and sauté for another few minutes turning the tenders so they are exposed to all the garlicky, gingery yumminess.
2. Add chicken broth and water. Once this comes to a boil, reduce heat to simmer. After 20 minutes, add potatoes, carrots and onion. At this point remove the chicken tenders and cut up into small pieces and return to pot. Give the contents a good stir and add salt if needed. Once soup comes to a boil after adding these ingredients, reduce heat to a simmer and cook for an additional 20 minutes. Five minutes before the 20 minutes is up, add the frozen peas and give the soup a good stir.
3. After 20 minutes, remove pot from heat and add chopped cilantro and stir.
4. Serve in bowls and add freshly ground black pepper and a splash of lemon juice.
Feel better soon!