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Zucchini & Chicken Soup with Whole Wheat Macaroni

Get the kids involved in this easy-to-make, light soup - perfect for a quick afternoon lunch. The flavours of freshly minced thyme, rosemary, and parsley are perfectly complemented by the zesty citrus notes. Whole-wheat macaroni takes a bit longer to cook than the traditional kind, so make sure to keep an eye on the pasta for the consistency you prefer.
Serves: 8
Prep Time: 15 min
Cook Time: 20 min

Ingredients

1 lb boneless, skinless chicken thighs
2 tbsp olive oil
2 cups red onions, chopped
8 cups low-sodium chicken broth
3 cups zucchini, grated
1 cup whole wheat macaroni
3 tbsp lemon juice
2 tsp lemon zest
1 tsp black pepper
1/2 tsp sea salt
2 tbsp thyme, fresh, minced
1 tbsp rosemary, fresh, minced
1/4 cup parsley, fresh, minced
1/4 cup light sour cream
1 tbsp 2% milk
8 sprigs thyme, fresh

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat olive oil in large soup pot over medium high heat. Sauté diced onions in oil until soft. Add stock and bring to a boil.

  2. Stir grated zucchini into the boiling stock along with the chicken thighs and pasta. Turn down heat and simmer 15 minutes until pasta is tender and the chicken is cooked through.

  3. Remove chicken from pot and cool. Cut into bite-size pieces. Add back to soup.

  4. Season soup with fresh lemon juice, lemon zest, freshly ground black pepper, sea salt, thyme, rosemary and parsley. The amount of salt you need will depend on the saltiness of your broth. Homemade is usually less salty than purchased.

  5. Mix sour cream with milk in a squeeze bottle or a plastic resealable bag. If using a bag, cut off the corner. To serve ladle into bowls and decorate with a swirl of sour cream. Create a decorative pattern such as a spiral. Top with a small sprig of thyme (optional garnish).

Helpful Tip

This pretty, fresh-tasting soup can also be made using cucumber instead of zucchini.

Nutrition Info

Per 445 g serving Amount
Calories300
Protein21 g
Fat12 g
Saturated Fat4 g
Carbohydrate27 g
Fibre3 g
Sugar7 g
Cholesterol60 mg
Sodium580 mg
Per 445 g serving % Daily Value
Potassium20
Calcium8
Iron10
Vitamin A6
Vitamin C35
Vitamin B630
Vitamin B1215
Folate25
Zinc24