American · lunch, dinner
Low-Carb Chicken Noodle Soup with Shirataki
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Low carb (3.4 g net carbs) but not keto: 34% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A light, warming soup: each cup gives about 11 g protein for under 100 kcal. Shirataki noodles stand in for pasta, so a cup has only about 3 g net carbs, while the carrot, celery and onion add vegetables and flavour.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Shred the cooked chicken and set aside. Slice the carrots and celery thinly and dice the onion; mince the garlic. 0:52
- Warm the olive oil in a large pot over medium heat and cook the carrot, celery and onion, stirring now and then, until soft and translucent. Add the garlic and cook until fragrant. 3:06
- Pour in the chicken broth and let it simmer while you drain the shirataki noodles and rinse them under hot water for a few minutes (a little salt helps remove any odd smell). 3:51
- Add the noodles, thyme, oregano, bay leaves and pepper and bring the soup to the boil. 4:52
- Stir in the chicken and simmer 5–10 minutes more. Remove the bay leaves, season with salt and pepper and serve. 5:22
Tip. Makes about 12 cups; the cook counts 1 cup as a serve, so have 2 cups for a main meal. Keeps 4 days in the fridge; it freezes best without the noodles, so add fresh shirataki when reheating.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 12
Where the energy comes from one serve
- Net carbs 15%
- Protein 48%
- Fat 37%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium Source17%
9.1 µg a serve, mostly from chicken (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 Source14%
0.2 mg a serve, mostly from chicken (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A Source10%
91 µg a serve, mostly from carrots (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 12
Vitamin K6%
6.9 µg a serve, mostly from celery (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium5%
210 mg a serve, mostly from chicken (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron4%
0.6 mg a serve, mostly from chicken (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium4%
18 mg a serve, mostly from chicken (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E4%
0.5 mg a serve, mostly from olive oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B124%
0.1 µg a serve, mostly from chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium3%
35 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc3%
0.4 mg a serve, mostly from chicken (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate3%
12 µg a serve, mostly from celery (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C2%
2.2 mg a serve, mostly from onions (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-32%
0 g a serve, mostly from olive oil (48%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.