Lunch: BLT Chicken Soup

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of BLT Chicken Soup

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

2 pieces boneless, skinless chicken breast (about 1 pound)
1 cup dry white wine
Peel of 1 lemon
2 tablespoons extra-virgin olive oil
1 onion, peeled and quartered with root end attached
2 bay leaves
About 1 quart water
2 large or 3 to 4 medium leeks
6 slices good quality lean bacon or a 4-ounce hunk pancetta, chopped
2 carrots, peeled and chopped
2 to 3 ribs celery, chopped
1 pint grape tomatoes
2 tablespoons fresh thyme, finely chopped
4 cups chicken stock
1 cup gemelli pasta or short cut fusilli pasta
A handful fresh dill or parsley, finely chopped

Instructions

Place the chicken, wine, lemon peel, onion and 1 bay leaf in a small pot. Add about 1 quart of water or enough to cover the top of the chicken meat, bring to a low boil, then reduce the heat to a simmer and gently poach until cooked through, about 15 minutes. Cool the chicken until it is easy to handle, then dice or shred. Strain and reserve about 5 cups of the poaching liquid.
Trim the leeks and halve lengthwise, then cut into 1-inch half-moons, wash in the sink or large bowl filled with cold water. Dry the leeks on a clean kitchen towel and reserve.
Heat about 2 tablespoons extra-virgin olive oil, 2 turns of the pan, over medium-high heat. Add the bacon and cook until crisp at the edges, 3 minutes, drain off fat. Cook's Note: If there's more than a couple of tablespoons in the pot, then add 1 bay leaf, carrots, celery, leeks, tomatoes, salt, pepper, and thyme. Cook 12 to 15 minutes covered, stirring occasionally, until vegetables are tender and tomatoes burst. Add the cooked chicken, stock and reserved poaching liquid to the soup, heat through then cool completely and cover, store for make-ahead meal.
To reheat the soup: Place the soup in a saucepan and bring to a boil, then add the pasta and cook to al dente, stir in the fresh herb of your choice and serve. If the soup is too thick, add a little water.