November 4, 2019

Chicken Soup Recipe: Shredded Chicken, Zucchini and Corn

by
Zucchini and corn chicken soup recipe.

This chicken soup recipe is always a hit. It’s a satisfying meal when the weather starts to chill.

It is fall and football season is here. No matter who your favorite team is, if you are looking for a fast, easy and healthy one-dish meal to serve the fans, look no further.

Don’t you just crave something heartier now?  Using fresh corn and zucchini this time of year is still doable; farm stands and farmers’ markets produce are still plentiful. However, after local fresh corn and zucchini are no longer available you can use frozen corn and store-bought zucchini. This homemade chicken soup recipe is still delicious and economical for a group.

Herbs and chilies are two great ways to add flavor to recipes without added salt or fat. Here are a few tips to get you started:

  • Choose fresh chilies with the seeds and ribs removed for more moderate heat. Or try the canned chopped chilies usually located in the international section of your grocery store.
  • Whether it is the slightly sweet taste of basil in pesto or the spiciness of oregano on a pizza, herbs give a burst of flavor to food. They are easy to grow and most herbs love hot, dry and sunny conditions, which make them perfect for southern summer gardening. Grow them in containers on your patio, in a window box or in the ground. Most grocery stores carry fresh herbs year-round in the produce section.
  • When using dried herbs, 1 teaspoon dried = 1 tablespoon fresh.
  • If you crave a little saltiness, salt-free seasonings are a great option. Be sure you choose a salt alternative that is free from sodium chloride, which interacts with some medications. Mrs. Dash and Trader Joe’s 21 Seasoning Salute are two good choices. Always read nutrition labels to be sure you know what’s in your seasonings.

 

Print the recipe below:

Recipe: Shredded Chicken, Zucchini and Corn Soup
Recipe type: Soup
Cuisine: Fall favorites
Serves: 6 (1.5-cup) servings
 
Ingredients
  • 1 tablespoon canola oil
  • 2 boneless chicken breasts, fat removed
  • 1 medium onion, chopped
  • ½ teaspoon ground cumin
  • 4 cloves of garlic, minced finely
  • 1 4-ounce can of chopped green chilies
  • 1 14-ounce can of no-salt chopped tomatoes, with liquid
  • 2 cups of low sodium chicken broth
  • 1 medium zucchini, sliced in rounds, then cut in half again
  • 2 ears of fresh corn or 2 cups of frozen corn (not canned)
  • Ground pepper
  • Chopped cilantro and avocado, for garnish, optional
Instructions
  1. Heat a large soup pot on medium and add oil to the hot pot, swirling to coat the pan.
  2. Lightly brown the chicken. Remove and set aside.
  3. Toss the onion in the cumin and add to the pan. Cook until lightly browned, about 10 minutes.
  4. Return the chicken to the pot, along with the garlic, chilies, tomatoes and chicken broth. Bring to a boil, reduce the heat, cover the pan and simmer for 10 minutes.
  5. Add the zucchini. Continue simmering until the chicken is cooked and the zucchini is tender, about 15 minutes.
  6. Cut the corn off the cob into a bowl to capture the creamy juices. Add the corn and liquid to the pot. Or, add the frozen corn. Cook for about 3 more minutes.
  7. Remove the chicken from the pot and shred or chop it. Return it to the pot.
  8. Season with freshly ground pepper.
  9. Garnish with cilantro and/or avocado.
Nutrition Information
Serving size: 1.5 cups Calories: 165 Fat: 3.7 grams Saturated fat: .7 grams Sodium: 252 milligrams Protein: 21.6 grams Cholesterol: 52.7 milligrams

 

Stacey Kendrick, MS, is a health educator with more than 20 years of experience in wellness and population health. She is a mother to two adult daughters. In her free time, she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires.