The Perfect High Protein Soup For A Cold Snowy Day
Chicken noodle soup is a classic, but sometimes you want to mix things up especially like this hearty dish.
Dumplings don’t exactly sound healthy, so what makes this soup special?
This recipe uses no oil or butter. You’re going to start by poaching the chicken and the dumplings are a Nordic-style dumpling I got from Magnus Nilsson’s recipe book, which doesn’t use butter but still tastes delicious.
Another benefit? By using bone broth, this recipe is a protein bomb! Even if you use regular broth instead of bone broth, you’ll get 5oz of chicken per small serving which has about 32g of protein.
Ingredients for Soup
Makes 16 Servings
12 Cups Bone Broth
4 Chicken Breasts
8 Carrots, thinly sliced
4 Onions, finely diced
8 Celery Stalks, thinly sliced
Salt and Pepper, to taste
Optional: thyme, rosemary, parsley
Ingredients for Drop Dumplings
Makes About 10 Dumplings
2 Eggs
⅓ cup + 1 tbsp (3 ½ fl oz) Whole Milk
1 ¼ cup Whole Wheat Flour
1 Cup All-Purpose Flour
1 Tbsp Sugar
¾ tbsp Salt
Optional: a pinch of nutmeg, pepper, and cardamon
Directions
In a large saucepan over medium-high heat, bring the stock up to a simmer. Add the whole chicken breasts and simmer until just tender and no trace of pink remains, about 8-10 minutes.
In the meantime while the chicken cooks, prep the dumplings. Combine all of the ingredients in a bowl. Stir everything together until no lumps remain. The batter should be like a very stiff biscuit or pancake batter. Set aside.
Once the chicken is done, carefully remove the chicken breasts from the stock and place on a cutting board to let cool. Return the heat to medium-high and add the vegetables. Let the vegetables simmer for about 5 minutes.
After the five minutes, increase the heat to bring the stock back to a boil. Using two tablespoons, shape the dumpling batter into an egg-shaped dumpling. Drop them carefully into the boiling stock for about 5 minutes, or until they’re cooked all the way through. The dumplings will float to the top when they are cooked. Remove the dumplings as they come to the top and set aside.
Once the dumplings are done, cube the chicken carefully, it might still be hot, and return the cubed chicken to the stock. Add any additional salt and pepper to the soup to taste.
Ladle the soup into bowls, then add 1-3 dumplings to each bowl.
Note: Don’t want to do dumplings? Add egg noodles or rice instead for a regular chicken soup.
Nutrition Facts for Soup
Calories: 317
Fat: 2g
Carbohydrate: 9g
Protein: 55g (21g from bone broth)
Nutrition Facts Per Dumpling
Calories: 106
Fat: 2g
Carbohydrate: 20g
Protein: 5g
