Wednesday, February 29, 2012

Please DON'T pass the salt!

With an exam looming in the horizon the last thing I want is to be sick. So when I woke up this morning with a sore throat and a stuffy nose you can guess that I was less than impressed!

Noooo!! Body...why must you fail me now???

I automatically went into defense/sickly 5-year-old mode and subsequently skipped the gym, stocked up on Vitamin C and hand sanitizer, and decided to make some chicken soup. After a bit of digging in the cupboard I found an old can that was laying around in the back of my cupboard.

But there was a little dilemma...

See that number? The 890mg of sodium (37% of daily recommended intake)? Well multiply that by 2 because the value is only for half the can!

As much as I wanted to have a soothing meal, I really wanted to avoid sodium... more ways than one ;)

Instead I diluted the original stock with 3 cups of water (instead of 1 cup as per directions) and added my own ingredients for flavour!

A teaspoon of oregano here,

3 chopped carrots there,

And I found a good use for these fava beans I bought on a whim the other day!

Yes, they really are extra large! I was absolutely mortified when I opened the can yesterday!!

I also added a couple bay leaves and a chopped onion and let the whole thing simmer for a good 30+ minutes.

The results? Absolutely delicious! It definitely hits the spot as far as soups/stews are concerned. I didn't even miss the extra sodium because it was so full of flavour!

I guess that means I should go back to actually studying about salt disorders. Too bad I can't just cook for my exam :P.

Lower Sodium Chicken Noodle Stew
  • 1 can chicken noodle soup
  • 3 cans water
  • 3 carrots, chopped
  • 1 onion, chopped
  • 1 can fava beans (optional...or you can substitute with any other bean)
  • 1 tsp oregano
  • 2 bay leaves
Add all ingredients except beans in a large pot and bring to a boil. Add beans. Simmer 30 minutes or until carrots are soft. Serve and enjoy!


  1. I love your soup modification! Very smart. If I can give you any advice in your sickness, it would be the following: take drastic measures to clear your head of congestion, lest you end up with an unbearable sore throat for days and find out that it is actually being caused by an ear infection brought on by said congestion....yeah...current story of my life. I will say this, however: I have discovered that 400 mg of ibuprofen can do wonders I have never imagined.

  2. Hahaha. I'm glad you've made friends with ibuprofen ;). And it sounds like we have different illnesses. Mine feels more like a sleeping sickness (figuratively speaking). I'll study for an hour then have to sleep.

    Get better soon!!!