There are great recipes for chicken soup and stew in Cooking for Your Gluten-Free Teen (pages 92 and 129). Both are simple to prepare but require more basic cooking than a college kid would find easy. For example, the chicken in the chicken soup is leftover from homemade roasted or boiled chicken. My daughter Sarah will not be roasting or boiling whole chickens at college this September. Chicken Soup is one of her staples for lunch and dinner.
For Sarah’s college recipe file I developed a super simple (really!) chicken soup that is nutritionally well balanced: minimum fat, maximum protein and veggies. Just as important, perhaps more so, it is easy to make, can be frozen and reheated, and is full of robust flavor. One bowl makes a main dish meal.
The ingredients are all readily available, shelf stable, canned or frozen. And if your kid is not fond of mixed vegetables (carrots, corn, peas and green beans), then substitute frozen peas and carrots or just frozen peas. Who doesn’t like green peas?
Rather than using gluten-free pasta (which tends to get mushy when it stands in soup) or potatoes (which need peeling), I used instant brown rice in the soup. It cooks in 5 minutes and it holds up well. You can always substitute instant white rice.
My family is my tasters’ panel, and this chicken soup passed with high approval.
- 1 quart prepared gluten-free chicken stock
- 1 gluten-free low-sodium chicken bouillon cube (preferably Herb Ox)
- 1 tablespoon dried minced onion
- 1 12-ounce bag frozen mixed vegetables OR
- Frozen peas and carrots OR
- Frozen peas
- 1 cup instant brown rice or white rice
- 1 (12.5-ounce) can gluten-free chicken breast meat with liquid
- In a 3-½ quart saucepan add stock, bouillon cube and onion. Heat over medium-high heat to a boil. Add vegetables and rice and stir. Bring to a boil. Lower heat to a brisk simmer and cook for 10 minutes. Add chicken and liquid. Bring to a boil. Stir.
- When reheating refrigerated or frozen soup, add as much additional chicken broth as needed for a soup-like consistency.
For more of Sarah’s college recipes, see:
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