(VNF) - Research suggests that any soup (as well as hot drinks) can loosen congestion and help keep you hydrated when you're feeling under the weather. These six chicken soup recipes can still help you get back on your feet fast.

Chunky Chicken Noodle Soup

The veggies and hearty noodles in this homemade soup pack some filling fiber into the warming dish. Opting for whole-wheat noodles will add even more. While sodium is still high in this recipe, stirring up your own pot cuts down on the amount typical store-bought brands have.

Ingredients: 1 (3-pound) broiler-fryer, cut up and skinned; 4 cups water; 3/4 teaspoon poultry seasoning; 1/4 teaspoon dried thyme; 3 celery tops; 2 cups water; 2 ounces uncooked medium egg noodles; 1/2 cup sliced celery; 1/2 cup sliced carrot; 1/3 cup sliced green onions; 2 tablespoons minced fresh parsley; 2 teaspoons chicken-flavored bouillon granules; 1/4 teaspoon coarsely ground black pepper; 1 bay leaf; additional coarsely ground black pepper (optional).

Calories: 204 per 1 cup

Preparation

Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth.

Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes.

Bone and chop chicken; add to broth mixture. Cook 5 minutes or until thoroughly heated. Discard bay leaf. Ladle soup into bowls, and sprinkle with additional pepper, if desired.

Chicken Noodle Soup with Spinach

Leafy greens like baby spinach are a great source of immune-boosting vitamin C. Flavorful Parmesan cheese and zesty nutmeg will please even the stuffiest of noses.

Ingredients: 2 teaspoons olive oil; 1 teaspoon minced garlic; 3 (14-ounce) cans fat-free, less-sodium chicken broth; 2 skinless, boneless chicken-breast halves; 1 (1-inch) cube Parmesan cheese, preferably with rind; 1/4 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 1/4 teaspoon grated whole nutmeg; 1/2 cup uncooked tubetti (tiny tube-shaped pasta) or other small pasta; 1 (5-ounce) package baby spinach; 1/4 cup shaved fresh Parmesan cheese.

Calories: 252 per cup

Preparation

Heat oil in a large stockpot over medium-low heat. Add garlic; cook 10 seconds or until fragrant. Add broth, chicken, Parmesan cube, salt, pepper, and nutmeg. Bring to a boil; reduce heat to medium, and simmer 10 minutes. Remove chicken; set aside. Remove Parmesan cube; discard.

Return broth mixture to a boil. Add pasta; simmer 9 minutes or until pasta is tender.

Cut chicken-breast halves into thin strips; return to soup. Stir in spinach, and simmer 1 minute or until wilted. Divide soup evenly among 4 bowls; sprinkle with 1/4 cup shaved Parmesan cheese.

Chicken and Wild Rice Soup

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. Wild rice, a whole grain, adds an earthy flavor and a host of vitamins and nutrients to the dish.

Ingredients: 1 cup uncooked quick-cooking wild rice; cooking spray; 1 cup chopped onion; 2 garlic cloves, minced; 3 cups fat-free, less-sodium chicken broth; 1 1/2 cups cubed peeled baking potato; 3 cups 2% reduced-fat milk; 1/3 cup all-purpose flour; 10 ounce light processed cheese, cubed (such as Velveeta Light); 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts); 1/2 teaspoon freshly ground black pepper; 1/4 teaspoon salt; 1/4 cup chopped fresh parsley (optional).

Calories: 280 per 1 1/4 cups

Preparation

Cook rice according to package directions, omitting salt and fat.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.

Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture; cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if desired.

Chicken and White Bean Soup with Greens

Beans are packed with protein and fiber to help keep you full when you’re feeling under the weather. Kale and spinach offer a host of feel-better vitamins and nutrients.

Ingredients: 1 tablespoon olive oil; 1 1/4 cups thinly sliced leeks, white part only; 1 large garlic clove, crushed; 1/2 cup (1/4-inch-thick) slices carrot; 6 cups reduced-sodium, fat-free chicken broth; 1 1/2 cups skinless, boneless, shredded, rotisserie chicken; 1 (2-inch) fresh rosemary sprig; 1 (19-ounce) can cannellini beans, rinsed and drained; 1 cup packed roughly chopped fresh kale; 1 cup packed baby spinach; 1/4 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 1 tablespoon chopped fresh parsley.

Calories: 209 per 1 1/3 cups

Preparation

Heat oil in a stockpot or Dutch oven over medium heat. Add leeks and garlic; cook, stirring occasionally, 3–4 minutes or until tender but not browned. Add carrots, and cook, stirring for 1 minute. Add broth, chicken, and rosemary; bring to a boil. Reduce heat, and simmer 5 minutes, skimming occasionally.

Add beans and kale, and simmer for about 5 minutes more. Add spinach, and cook 2–3 minutes more or until tender. Season with salt and pepper.

Remove rosemary sprig and garlic clove. Ladle soup into 6 warm bowls; sprinkle each with 1/2 teaspoon parsley.

Southwestern Chicken Soup

Thanks to the rice and beans, this hearty soup is full of protein and fiber. Cilantro and lime provide a southwestern flare, while avocado adds a creamy texture that’s rich in heart-healthy fats. Enjoy the dish with plain tortillas or baked tortilla chips.

Ingredients: Cooking spray; 1 cup chopped onion; 3 garlic cloves, minced; 6 cups fat-free, less-sodium chicken broth; 1/4 cup uncooked white rice; 1 teaspoon ground cumin; 1 (16-ounce) can Great Northern beans, rinsed and drained; 3 cups chopped skinless, boneless rotisserie chicken breast; 1/2 cup coarsely chopped fresh cilantro; 1/2 teaspoon black pepper; 1/4 teaspoon salt; 1 cup chopped seeded tomato; 3/4 cup diced peeled avocado (about 1 medium); 1 tablespoon fresh lime juice; 6 lime wedges.

Calories: 274 per 1 2/3 cups

Preparation

Heat a large sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and sauté 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.

Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.

Tortilla Chicken Soup

Whip up this Mexican-style soup when you can handle a little heat: Chile and jalapeño peppers can loosen congestion and have you breathing easier in no time. Opt for light sour cream to cut down on fat. You can stir in pieces of baked corn tortilla chips for a savory crunch.

Ingredients: 4 teaspoons peanut oil, pided; 4 (4-ounce) skinless, boneless chicken thighs; 1 (4-ounce) skinless, boneless chicken breast; 7 1/2 cups sliced onion (about 3 medium); 1/2 cup chopped celery; 3 garlic cloves, chopped; 2 cups water; 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth; 1 cup frozen whole-kernel corn; 2 tablespoons chili powder; 1 tablespoon ground cumin; 1 (28-ounce) can tomatoes, drained and chopped; 2 (5.25-ounce) cans chopped green chiles; 1 finely chopped pickled, seeded jalapeño pepper; 4 (6-inch) corn tortillas, cut into triangles; 5 tablespoons low-fat sour cream; cilantro sprigs (optional).

Calories: 394 per 1 1/2 cups

Preparation

Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add chicken; cook 2 1/2 minutes on each side or until browned. Remove from pan. Cool slightly; coarsely chop. Add 1 teaspoon oil, onion, and celery to pan; sauté 5 minutes or until tender. Add garlic; sauté 2 minutes. Stir in water and broth, scraping pan to loosen browned bits. Stir in chicken, corn, and next 5 ingredients (chili powder through jalapeño pepper). Bring to a boil; reduce heat and simmer 45 minutes.

Stir in tortillas. Top with sour cream. Garnish with cilantro sprigs, if desired.

( Compiled by VNF )