Prep time: About 15 minutes (most of the preparation can be done while chicken is cooking)

Cook time: About 1-1/2 hours

Recipe makes: 10 servings (3/4 cup per serving)

What you need:

• 1 whole chicken, weighing 3-4 pounds
• 1 teaspoon dried rosemary
• 2 bay leaves
• 2 teaspoons olive oil
• 1 onion
• 3 carrots
• 3 celery stalks
• 4 garlic cloves
• 1 tomato
• 4 ounces (115 grams) whole-wheat pasta (like macaroni or fettucini broken into 2-inch pieces)
• Juice of 1/4 lemon

Equipment and supplies:

• Large pot
• Knife and cutting board
• Measuring cups and spoons
• Two large spoons or tongs for lifting chicken

What to do:

1. Remove the skin from the chicken. Put the chicken in a large pot and cover with cold water. Add the rosemary and bay leaves and bring to a boil.
2. Reduce the heat to medium so the soup is simmering. Simmer for 40 minutes, skimming off the foam from the surface.
3. While the chicken is cooking, chop the vegetables into very small pieces (remove the seeds from the tomato before chopping). Peel and crush the garlic.  
4. When the chicken has simmered for 40 minutes, lift it out of the broth and put it on a plate. Strain the broth and set it aside.
5. Wash the pot, then put it back on the stove and heat the olive oil over high heat. Add the onion, carrots, celery, garlic, and tomato. Cook, stirring, for 3 to 4 minutes.
6. Add the reserved broth to the vegetables. Bring to a boil and simmer for 30 minutes.
7. Meanwhile, take all the chicken meat off the bones and cut it into small pieces.
8. Add the pieces of chicken and pasta to the soup. Simmer for 10 to 15 minutes more.
9. Add the lemon juice and season with salt substitute, pepper, and nutmeg. Serve the soup hot.
10. You can keep the soup in the fridge for up to 4 days. The soup also freezes well.

Nutritional analysis (per serving):

• 150 calories
• 16g protein
• 3g fat
• 0.5g sat. fat
• 13g carbohydrate
• 2g fiber
• 45mg cholesterol
• 105mg sodium
• 2g sugars

Serves: 10

Serving size: 3/4 cup

Tip: Ask the butcher at your market to remove the chicken skin for you. Some will do this if they are not too busy.