I love chicken soup. It is the ultimate low cal, comfort food. I also love that I can find pre-cut soup veggies at Trader Joe’s and a rotisserie chicken at the market, which is a huge time saver.
I used the lowest sodium stock I could find at 35 mg/cup. The rotisserie chicken I picked up was not seasoned and can be found at Whole Foods. I simmered this for a few hours, but you don’t need to. One hour would be ok too if you are in a hurry. It is during the pandemic that I write this, so there is time…sigh.
Kidney Stone Diet Safe Tips: Ok, so you are asking, “What are these pre-cut soup veggies, and where do I get it?” It’s called Mirepoix, and I found it at Trader Joe’s. If you can not find pre-cut soup veggies, use three celery stalks, carrots, and 1/2 onion. I like parsnips and cut up three of those to put in the pot. If you want different veggies, go for it. I like my chicken soup to have classic veggies.
You may also be thinking, “Why carrots, Jill? Aren’t they higher oxalate veggies?” Carrots, once cooked (Harvard says), are 7 mg/cup. It takes about two carrots to make one cup and add one more for about 1/4 cup. So you are looking at so little oxalate per serving (less than 7). Portion, not perfection. I use higher oxalate foods to show you that you don’t have to eliminate all the foods you think you do.
The same goes for the celery. About two stalks are cut up in one cup, which is 10 mg/oxalate—1/2 cup more for the third stalk used in this recipe. There are at least six servings, so the amount of oxalate is not a problem. Remember, unless otherwise told by your doctor, you can safely have 100 mg/oxalate per day. If you would like lower oxalate, use two carrots and two celery stalks.
The chicken stock I used was a weird generic brand and I couldn’t find it on the nutrition calculator. It had 35 mg/sodium per cup. When you buy your broth or stock, look around. Even though the label says “low sodium,” not all boxes are indeed “low sodium.” Some boxes can still have way too much, so like I always say, “turn it around, buster brown,” and read your nutrition labels! Never trust the front of the package!
Because the soup is so low sodium, I did top it with some parmesan cheese. So if you do, it will add some sodium. When you eat a very low sodium diet, you always have room for foods like a bip of cheese to put on top of dishes. It adds up quickly, so mind how much you sprinkle on top!Print
Low Sodium Chicken Soup
Low-sodium, low-oxalate chicken soup.
- Prep Time: 5 minutes
- Cook Time: 120 minutes
- Total Time: 2 hours 5 minutes
- Yield: 6 Servings 1x
- 1 bay leaf
- 1 tablespoon apple cider vinegar
- 3 tablespoon dill
- 1 plain Rotisserie Chicken Whole Foods
- 1/2 lemon
- 32-ounce unsalted chicken stock
- 1 box Trader Joe Mirepoix
- 3 parsnip
- Put a tablespoon of olive oil in a stockpot and put on medium-high.
- Pour the pre-cut onion, celery, and carrot, into the stockpot and heat until slightly softened.
- Pour the chicken stock into the pot, add a bay leaf.
- Take the skin off the rotisserie chicken and white meat off as well. Put white meat aside.
- Put entire chicken (breast meat and skin) into the pot and add apple cider vinegar.
- Add enough water to cover the chicken completely.
- Put on high and bring to boil.
- Once boiled, set to simmer for 1-4 hours with a lid slightly ajar. You choose the time. I like mine to simmer a long time, but you can do it for one hour if you are in a rush.
- When done, take bones out of the soup. Keep the dark meat in there if you like it. I don’t, so I take bones and dark meat out.
- Add your white meat and garnish with lemon and dill (or any herb you like).
Oxalate: <7mg per cup Calcium: 95mg Added Sugar: 0g
- Serving Size: 1 cup
- Calories: 235
- Sugar: 4g
- Sodium: 105mg
- Fat: 10g
- Saturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 21g
- Cholesterol: 67mg