Noodles come in all shapes and sizes, from ear-shaped orcciette to curved macaroni.

The main ingredients of this versatile food are flour and water. They can be made of wheat, rice, corn, spelt, or soybeans. And they’re virtually fat free, unless they’re egg noodles.

The Southern Chicken and Dumpling Soup is a lighter variation on a Southern classic. The Southwestern Tex-Mex Chicken Noodle Soup is high in fiber and full of flavor.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Southern Chicken and Dumpling Soup

4 cups homemade or low-sodium chicken broth
˝ cup chopped onion
1 tsp. minced garlic
1 can condensed cream of mushroom soup
2 cups cooked, cubed chicken
1 10-oz. bag frozen mixed vegetables (carrots, green beans, peas, and corn) or 3 cups fresh vegetables
6 sheets refrigerated egg roll wrappers
1 tbsp. parsley

Put chicken broth into a large pot and add onion and garlic. Cook for about five minutes, then add condensed mushroom soup and chicken. Heat thoroughly and add vegetables. Slice each egg roll wrapper into three “wide noodles.” Add noodles three at a time to simmering soup. Stir gently so they don’t stick, and continue adding until all are in the pot. Continue simmering for about two minutes. Ladle into four bowls, garnish with parsley, and serve immediately. Makes four servings.

Per Serving
Calories	521
Fat	8g
Calories from fat	14%
Cholesterol	53mg
Sodium	683mg
Carbohydrates	77g

Southwestern Tex-Mex Chicken Noodle Soup

4 cups homemade or low-sodium chicken broth
˝ cup chopped onion
1 tsp. minced garlic
2 cups cooked, cubed chicken
1 15-oz. can (about 1–1˝ cups) low-sodium corn kernels, rinsed
1 15-oz. can black beans, rinsed
1 15-oz. can diced tomatoes with chilies
4 cups cooked whole-wheat noodles or chunky pasta
1 cup fresh cilantro, chopped
4 slices of lime for garnish

Put chicken broth into a large pot and add onion and garlic. Cook for about five minutes, then add chicken. Add corn, beans, and tomatoes. Heat to boiling point, then turn off heat. Put 1 cup of pasta and a quarter-cup of cilantro in each serving bowl. Pour soup over noodles. Garnish with slice of lime. Makes four servings.

Per Serving
Calories	353
Fat	8g
Calories from fat	20%
Cholesterol	58mg
Sodium	664mg
Carbohydrates	41g

Source: Health & You magazine

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