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Chicken Noodle Soup with Vegetables

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Nutritional Facts - Summary :

Nutritional Facts - Summary :

Compared with average or common recipe :

The average common recipe yields 30% KCal from fat, 28% KCal from carbohydrate and 41% KCal from Protein

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

134	KCal
12.6	%
59.3	%
28.1	%

156	KCal
23.0	%
50.6	%
26.3	%

Nutritional Facts - Summary :

Weight Loss Diets

Diabetes Care diets

Heart Health Diets

Health Care Notes

Commercially prepared soups are traditionally poor in vegetables, high in salt and sometimes high in fat. We buy them because of their " heat & serve " convenience. However, preparing a good soup with plenty of the garden crop in it does not necessarily require a great amount of time. You can use, for instance, ready to use fat-free chicken broth and frozen vegetable mixes. Just chop an onion, and grab a handful of a couple of mixes to increase the variety...add a spray of oil and spices. Granted this takes a couple of minutes but the result is prefarable to using an enveloppe of powdered soup containing "chlorides" and "hydrogenated" chemicals. Fat-free chicken broth can be easily found in most grocery stores. For calculations, we used Campbell's broth which has between 0% and 1% of Cal from fat. Swanson's fat-free chicken broth has similar values.
Let us view soups a vehicle to introduce plenty of the good veggies in our diets.

Never mind the brand Always choose a fat-free chicken broth

Numbers will vary according to each person's individual needs. Use the control panel of your Chef Goodwizzard software and click on either the" MyHealthProfile" option or the "Standard" option and Chef Goodwizzard will suggest the changes to you.

	Qty	Measure	Ingredient	Method	Alternative
1	3	Milliliters	Oil,heartMonitron's blend		50%Canola,50% Olive oil
2	2	Medium	Garlic Cloves	Finely Chopped
3	2	Medium	Green Onions	Chopped
4	1	Medium	Carrot	Sliced	Add Celery
5	1	Cup	Campbell's Chicken Broth, fat free		Swanson's fat-free broth
6	1/4	Cup	Chicken Breast without skin	fine cubes
7	60	Grams	Tofu, Low Fat	diced
8	1	Cup	Linguine, whole wheat	cut, 1 1/2 inch long
9	1	teaspoon	Dried Parsley Flakes		Add Oregano Flakes
10	1/4	Teaspoon	Ground Pepper
11	1/4	Teaspoon	No-Salt TM	Check with your Doctor
12	1/4	Teaspoon	Ground Nutmeg
13	2	Cups	Birds Eye Mixed vegetables	Frozen,	or equivalent
14
15
16
17
18
19
20

Serves 4 person/s

Ingredients List for this recipe

Chicken Noodle Soup with Vegetables

for Heart Health Diets Version

Nutrition Facts

Per person, % Daily Values based on a daily 2000 KCalorie diet

Total Calories 134 KiloCalories

% From fat
% From carbohydrate
% From protein

Nutritional Analysis for this Recipe

United States Food and Drugs Administration Format,may differ very slightly from those of the British, Canadian or Australian Departments of Health

Amount			dv
2.0	g	3,0	%
0.1	g	2.0	%
1.0	g	5.0	%
1.0	g	2.0	%
7.0	mg	2.0	%

19.0	g	6,0	%
1.0	g	6.0	%
n/a	g	n/a	%

9.0

g

18.0

%

188.0	mg	8.0	%
477.0	mg	14.0	%

36.0	mg	14,0	%
2.0	mg	9.0	%
0.1	mg	3.0	%

4.0

mg

6.0

%

5128.0	iu	103.0	%
0.1	mg	6.0	%
0.0	mcg	1.0	%
2.0	mg	16.0	%
0.1	mg	7.0	%

12.0	mcg	3.0	%
3.0	mg	16.0	%

12.6	% of Calories
59.3	% of Calories
28.1	% of Calories

WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !

If, like a lot of people, your main source of vegetables was an order of french fries, it may be time to consider some other sources. Making a daily habit of replacing the fries with real veggies may contribute a lot in achieving a better cholesterol profile and in helping control your blood pressure. When salad happens to be the carrying vehicle for the veggies, make sure to use a fat-free vinaigrette. When soup is the carrier, beware of the sodum content.

Cardio Notes : aim to reduce blood LDL cholesterol levels

for Heart Health Diets Version

Chicken Noodle Soup with Vegetables

Serves 4 person/s

	Qty	Measure	Ingredient	Method	Alternative
1	12	Milliliters	Oil,heartMonitron's blend		50%Canola,50% Olive oil
2	2	Medium	Garlic Cloves	Finely Chopped
3	2	Medium	Green Onions	Chopped
4	1	Medium	Carrot	Sliced	Add Celery
5	1	Cup	Campbell's Chicken Broth, fat free		Swanson's fat-free broth
6	1/3	Cup	Chicken Breast without skin	fine cubes
7	60	Grams	Tofu, Low Fat	diced
8	1	Cup	Linguine, whole wheat	cut, 1 1/2 inch long
9	1	teaspoon	Dried Parsley Flakes		Add Oregano Flakes
10	1/4	Teaspoon	Ground Pepper
11	1/4	Teaspoon	No-Salt TM	Check with your Doctor
12	1/4	Teaspoon	Ground Nutmeg
13	2	Cups	Birds Eye Mixed vegetables	Frozen	or equivalent
14
15
16
17
18
19
20

Diabetes Diet Version

Ingredients List for this recipe

Chicken Noodle Soup with Vegetables

Nutrition Facts

Per person, % Daily Values based on a daily 2000 KCalorie diet

Total Calories 156 KiloCalories

% From fat
% From carbohydrate
% From protein

Amount			dv
4.0	g	8,0	%
0.1	g	3.0	%
3.0	g	12.0	%
1.0	g	3.0	%
9.0	mg	3.0	%

19.0	g	6,0	%
1.0	g	6.0	%
n/a	g	n/a	%

10.0

g

20.0

%

190.0	mg	8.0	%
487.0	mg	14.0	%

36.0	mg	14,0	%
2.0	mg	9.0	%
0.1	mg	3.0	%

4.0

mg

6.0

%

5129.0	iu	103.0	%
0.1	mg	6.0	%
0.0	mcg	1.0	%
2.0	mg	16.0	%
0.1	mg	7.0	%

12.0	mcg	3.0	%
4.0	mg	18.0	%

23.0	% of Calories
50.6	% of Calories
26.3	% of Calories

WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !

Diabetes Diet Version

Nutritional Analysis for this Recipe

United States Food and Drugs Administration Format,may differ very slightly from those of the British, Canadian or Australian Departments of Health

Chicken Noodle Soup with Vegetables

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Soup represents an ideal opportunity to introduce a complex source of carbs such as chick peas or lima beans. Ask your Doctor or Nutritionist about the total amount of carbohydrate you should eat daily and determine with him/her the quantity you should have at each meal and snack. It is preferable you do not try to do this by yourself. Once you have the information, click on the Chef Goodwizzard TM's "MyProfile" icon and enter that information in the template at the bottom right, these parameters will then be used by the MealPlanner module of your software

Balance with accompanying dishes so as not to exceed your set caloric intake. Use an oil sprayer similar to the one swown in the "directions", in order to keep the caloric intake down. Why not replace the usual cola with hM tea mix ( 1 bag black Earl Grey + 1 bag green tea ) or unsweetened ice-tea ?

Cooking Directions

Place the chopped onions, the spices and the garlic in a pot and add or spray the oil. Heat for 30 seconds.

Add the fat-free chicken broth and a bit of water ( half a cup ) and bring to a boil. Add the whole-grain noodles or cut linguine to the boiling liquid.

Once the noodles or cut linguine are cooked, add your mix of vegetables and other ingredients. Bring to a boil and stop heating as soon as it starts boiling. Overcooked vegetables loose their vitamin content as they boil. Overheating destroys vitamins. Crunchier veggies are preferable to mushy overcooked ones.

Adjust the spicing to suit your taste. If you use No-Salt to restore a salty taste, make sure to discuss its use with your doctor. Some people should not use potassium chloride.

Cooking Variations

As you develop skills in making this dish and your soups become better and better still, feel free to experiment with other components you deem to be healthy. Note that using more meat based components will alter the virtues of this soup on account of the saturated fat content.

An oil sprayer is very helpful in keeping a low fat content

Serving
suggestion

+

+

+

=

+ / - 700 Calories
or
your own target
for Calories

You may want to serve this dish with a blend of healthy juices such as cranberry and blueberry (unsweetened), a garden vegetable soup, a summer fruit salad and a blend of artery taming teas.

+

hM Cranberry and
Blueberry Mix

hM Tea Mix

Your whole
meal yields

Goodwiizard's
Meal Planner Analysis

Cardio	Energy 565KCal	%Cal from fat 13.0	%Cal from Carb 59.0	%Cal from Protein 27.0
for Diabetics	Energy 596KCal	%Cal from fat 17.0	%Cal from Carb 56.0	%Cal from Protein 26.0

Diabetes Diet Notes: Use whole grain noodles to reduce blood glucose / sugar peaks

Weight Loss / Control Notes: Look out for unwanted hidden calories, in all meal plans

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Chef Goodwizzard's (software) recipes focus on cooking for health improvement. They are based on diet planning suitable for heart health purposes, type 2 diabetes management, the control of cholesterolemia as well as weight loss and management or the ensuing maintenance of an ideal or healthy weight.

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