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KETO LOW-CARB CHICKEN SOUP (HEART HEALTHY)

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I woke up this morning with an annoying and persistent sinus cold.  I needed my Keto Low-Carb Chicken Soup!  Why?  Because its anti-viral.  All I could think about was making a chicken soup with big flavor and antiviral components.  Chicken soup is comfort food.  I believe we subconsciously crave and devour comfort food because it provides us a sense of well-being, safety, and pleasant childhood memories of home cooking.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB CHICKEN SOUP?

This Keto Low-Carb Chicken Soup contains the ingredients of lemon, garlic, onion, turmeric, and fresh ginger.  All of these ingredients possess antiviral properties, as well as other important nutrients.

Add to these antiviral ingredients is homemade, fresh bone broth!

Bone broth:
  1. helps to heal and support our immune system.  It is rich in minerals that our body can easily absorb.  This includes chicken, beef, fish, and lamb bone broth.
  2. Fights infections.  It fights the common cold and flu by inhibiting viruses.
  3. Reduces gut inflammation. It contains collagen and L-glutamine that aid in healing our gut lining. This reduces intestinal inflammation, thus helping to reduce leaky gut syndrome and food allergies.
  4. Supports growth and repair of bones.  Bone formation requires an adequate and constant supply of nutrients such as calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.
  5. Contributes to weight loss. Firmicutes bacteria cause more extraction of calories from food. As a result, a higher ratio of Firmicutes is a marker of obesity. A healthy gut reduces Firmicutes bacteria, aiding in weight loss. Eating broth before a meal also promotes a full stomach, thereby aiding in the reduction of food consumed overall.  Bone broth keeps the body hydrated.  Bone broth with vegetables adds electrolytes and carbohydrates that keep the body hydrated.
  6. Eliminates and/or reduces inflammation and joint pain.  Bone broth stimulates muscle protein synthesis, providing arthritis and joint pain relief, strengthening nails, protecting cells, lowering blood sugar, improving sleep, regulating insulin, and slowing down the aging process.
  7. Calms the body.  It contains an amino acid called glycine which soothes the body and promotes better sleep.
  8. Aids in keeping your skin subtle, your hair growing, and nails strong.

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB CHICKEN SOUP?

The predominant taste sensation in this Keto Low-Carb Chicken Soup is tanginess due to the addition of fresh lemon juice at the end of the simmering process.  The bone broth also offers loads of umami — roundness and depth of flavor.

WHAT WINE HARMONIZES WITH KETO LOW-CARB CHICKEN SOUP? 

With the predominant taste sensation of this Keto Low-Carb Chicken Soup being tanginess from the lemon, you’ll need a white wine with good acidity to match.  When you create harmony with similar taste sensations, the experience of the food and wine together is heightened.  White wines that work nicely are Sauvignon Blanc, bone dry Riesling, Pinot Grigio.  If you prefer to sip red, go with Pinot Noir.  Pinot Noir is meant to be chilled for at least a half-hour in the refrigerator. This light, fruity red has a lovely backbone of crisp acidity to match the tanginess from the lemon.

WINE TIPS:
ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN I ENJOY?

KETO LOW-CARB MEAT LOVER'S PIZZA

KETO LOW-CARB MEAT LOVER’S PIZZA

Curry Chicken Quarters (Heart Healthy)

Salmon and Brussels Sprouts (Heart Healthy)

Tuna Avocado Blackberry Salad (Hearty Healthy)

Indian Fry Bread (Heart Healthy)

HOW DO YOU PREPARE KETO LOW-CARB CHICKEN SOUP?

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KETO LOW-CARB CHICKEN SOUP

KETO LOW-CARB CHICKEN SOUP (HEART HEALTHY)


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  • Author: Shari MAC
  • Total Time: 2 Hours/15 Mins
  • Yield: 6 1x
  • Diet: Gluten Free

Description

Keto Low-Carb Chicken Soup is substantial and nutritious and can be served for lunch, brunch, or dinner. The recipe uses chicken thighs, onion, garlic, ginger, turmeric, lemon, and bok choy and carrots (optional).


Ingredients

Units Scale

6 thighs (organic if possible) (chicken breasts for Keto Heart Healthy)

10 cups water (1 cup per thigh, plus 4 cups for evaporation)

1 small onion sliced

4 cloves garlic, minced

1-inch piece of fresh ginger, grated

1 teaspoon turmeric

1 cup chopped carrots (optional)

Juice from one lemon

12 mini bok choy, washed, bottoms cut off


Instructions

  • Place 6 skinless chicken thighs in 10 cups of water in a soup pot. Bring to a boil, reduce heat to simmer for 2 hours on low. Get all ingredients ready for adding to the soup, Using chicken fat from skins, sauté onions, garlic, ginger, turmeric until aromatic. Add all these ingredients plus
  • Remove skin from chicken.  Set skin in a saute pan and fry slowly until crispy.  When skins are crisp, remove and drain on a paper towel.  Keep the chicken liquid fat in the pan.  Give the chicken skins to the dogs!  Meanwhile, get other ingredients ready. Place chicken thighs in a pot with water.  Bring to a boil.  Reduce to low and let simmer.
  • In this sauté pan with the chicken, fat add onion, garlic, ginger, and turmeric.  Sauté for 2 minutes until onions are soft and garlic is aromatic.  Add sauté pan combination to the soup pot with the chicken thighs.  Add carrots and lemon juice.  Let simmer for 2 hours.  To serve place 3 bok choy per person at the bottom of a soup bowl.  Pour soup on top.  Serve hot.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 10.5 grams of net carbs, excluding the carrots.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot now what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.  Net carbs are the total carbs minus the fiber.)
  • Prep Time: 15
  • Cook Time: 2 Hours
  • Category: KETO LOW-CARB
  • Method: SIMMERING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 682
  • Sugar: 1.6
  • Sodium: 676
  • Fat: 48.2
  • Saturated Fat: 12.1
  • Unsaturated Fat: NA
  • Trans Fat: NA
  • Carbohydrates: 4.8
  • Fiber: 1
  • Protein: 57.6
  • Cholesterol: 285

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