Creamy Italian Chicken Soup with Cheesy Egg Noodles (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

With flavors that remind you of a rich and creamy white lasagna, my father-in-law, who eats at my house every Sunday, declared this to be his new favorite soup. Creamy, flavorful, full of big chunks of white meat chicken all wrapped up in a delightful Italian-seasoned creamy mushroom base. It’s hearty and delicious and makes a perfect one-bowl meal. I made my own gluten-free egg noodles (recipe below), but you could use your favorite gluten-free pasta.

Ingredients

3 tablespoons garlic-infused olive oil or butter

2 tablespoons gluten-free all-purpose flour (helps to thicken the soup but optional for lower carb version)

2 teaspoons dried thyme

1 teaspoon dried basil

2 teaspoons dried oregano

1 cup chopped leek greens

2 cups oyster mushrooms, finely chopped

4 - 6 cups low-fodmap chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low-FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 1/2 pounds boneless, skinless chicken breasts (cut into thirds if very large)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

8 ounces gluten-free pasta (or make your own—recipe below)

4-6 cups baby spinach, thick stems removed and roughly chopped

1 cup heavy cream, lactose-free whole milk, or full-fat coconut milk

1/2 cup shredded extra sharp cheddar*

1/2 cup shredded gruyere
*Or use 1 cup of the Cheddar & Gruyere Melange Cheese from Trader Joe’s

1/2 cup freshly grated parmesan

2 ounces prosciutto, torn

Red pepper flakes (for serving)

Ingredients: Cheesy Egg Noodles

2 large eggs

4 ounces lactose-free cottage cheese or lactose-free cream cheese

1/4 cup Parmesan, grated

1 1/4 cups Mozerella, grated

1 teaspoon Italian Seasoning (or equal parts basil, oregano, and thyme)

Directions: Soup

(1) Prepare: Chop the leek greens. Wash and remove the thick stems and roughly chop the spinach. Grate the cheese. Cut the chicken breasts into pieces if they are very large. Make the Cheesy Egg Noodles (if using). Cook the gluten-free pasta per package instructions (if using).

(2) Cook the vegetables: Set a Dutch Oven or heavy soup pot over medium-high heat. When the pan has heated, add the garlic-infused olive oil. When the oil is hot, add the flour and cook for about 1 minute. Next, add the then add the thyme, basil, and oregano, and let the flavor of the herbs bloom in the fat for about 30 seconds. Finally, add the leek greens and mushrooms, stirring to combine. Cook for about 2 minutes until the vegetables are softened.

(3) Cook the chicken: Stir in the chicken broth. Add the chicken pieces and season with 1/2 teaspoon salt, and 1/4 teaspoon pepper. Reduce heat to medium, cover, and cook for about 20 minutes, until the chicken is cooked. Remove the chicken to a cutting board and use two forks to shred the chicken. Then return it to the pan.

(4) Finish: Reheat the soup just to a gentle boil over medium-high heat. Stir in the cream and the spinach. Stir in the cooked noodles, spinach, and cream and cook just until the noodles are heated through. Stir in the cheeses until melted.

(5) Crisp the Prosciutto: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Arrange the prosciutto in a single layer. Bake for 10-15 minutes or until the prosciutto is crisp. 

(6) Plate and serve: Serve the soup topped with prosciutto and a few grinds of red pepper flakes.

Directions: Cheesy Egg Noodles

(1) Prepare: If using cream cheese, bring it to room temperature so it will blend with the other ingredients. If use cottage cheese, put it in your food processor and blend until smooth. Line a 9”x13” pan with parchment. Drizzle about 1 teaspoon of olive in the pan and use a pastry brush to spread it across the parchment paper (or use cooking spray).

(2) Blend: In the bowl of your food processor, add the cream cheese or cottage cheese and eggs together. Blend for about 30 seconds then scrape down the sides of the bowl and blend for another 10 - 15 seconds. Add all the rest of the ingredients and blend for another 10 - 15 seconds. Pour the mixture into the prepared pan. Spread out into one even layer.

(3) Bake: Bake at 375 degrees F for about 18 - 20 minutes. Remove from the oven and cool in the refrigerator for about 20 minutes. cut into whatever shape you want your “noodles.”

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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