Rosemary’s Creamy Low-Fat Chicken Soup: A Hug in a Bowl

There are some dishes that simply transcend mere sustenance; they become edible memories, imbued with comfort and nostalgia. For me, Rosemary’s Creamy Low-Fat Chicken Soup is one such dish. I remember the first time I truly tasted it, not just consumed it. It was on a blustery autumn evening, the kind where the wind rattles the windows and whispers tales of winter. I was feeling a bit under the weather, and the thought of a heavy, calorie-laden meal felt overwhelming. This soup, a spontaneous creation born from what I had on hand, was a revelation. The aroma of rosemary and garlic, mingling with simmering chicken, filled my kitchen with an unparalleled warmth. Each spoonful was a gentle embrace, soothing my throat and my spirit, proving that healthy and deeply satisfying could indeed go hand in hand. It’s a recipe I’ve returned to countless times, a testament to its enduring charm and delicious simplicity.

Recipe Overview

• Prep Time: 30 minutes
• Cook Time: 1 hour 45 minutes to 2 hours 15 minutes
• Total Time: 2 hours 15 minutes to 2 hours 45 minutes
• Servings: 12
• Yield: 12 Bowls
• Dietary Type: Low-Fat, High-Protein

Ingredients

This soup is a beautiful composition of humble ingredients, each playing a vital role in its comforting symphony. The beauty lies in its flexibility, but here are the foundational elements that make this particular rendition so special:

• 2 boneless, skinless chicken breasts (These can be fresh or frozen, which is a fantastic convenience!)
• 12 cups water
• 2 cups low-fat milk
• 1/2 cup low-fat sour cream
• 3 tablespoons cornstarch
• 8 garlic cloves, peeled and crushed
• 1 1/2 cups red onions, chopped (divided)
• 1 1/2 cups carrots, thickly sliced
• 1 cup golden potato, cut into small cubes
• 1 cup corn (fresh, frozen, or canned, drained)
• 1/2 cup fresh rosemary, chopped (divided in half) OR 4 tablespoons dried rosemary (divided in half)
• 2 tablespoons dried Italian herb seasoning (divided in half)
• 4 teaspoons dried thyme OR 4 tablespoons fresh thyme (divided in half)
• 4 teaspoons garlic powder (divided in half)
• 4 teaspoons onion powder (divided in half)
• 1 tablespoon sea salt
• 1 teaspoon white pepper
• 2 bay leaves

Equipment Needed

While this soup doesn’t require any fancy gadgets, a few key pieces will make the process smooth sailing:

• A large soup pot with a tight-fitting lid (essential for simmering and developing flavor)
• A plate (for catching chicken juices)
• A knife (for slicing chicken)
• A fork (for shredding chicken)
• A whisk (for achieving a perfectly smooth creamy mixture)
• A separate bowl (for combining milk, sour cream, and cornstarch)

Instructions

Crafting this delightful soup is a journey of building flavor, layer by layer. The slow simmer is the secret to unlocking the full potential of every ingredient.

1. Begin by filling your large soup pot about two-thirds full with water. This should equate to approximately 12 cups.
2. Add the chicken breasts to the water. Cover the pot and bring the liquid to a rolling boil.
3. Once boiling, reduce the heat to a slow simmer. This gentle cooking is crucial for tender chicken and a flavorful broth.
4. Now, introduce the aromatics and initial seasonings to the simmering liquid: the crushed garlic cloves, 1 cup of the chopped red onions, the thickly sliced carrots, 1/4 cup of the fresh rosemary (or 2 tablespoons of dried rosemary), 1 tablespoon of the dried Italian herb blend, 2 teaspoons of the dried thyme (or 2 tablespoons of fresh thyme), 2 teaspoons of the garlic powder, 2 teaspoons of the onion powder, the bay leaves, the sea salt, and the white pepper.
5. Cover the pot and allow the soup to simmer slowly for 1 to 2 hours. The longer it simmers, the more depth of flavor you’ll achieve. Ensure the chicken is cooked through, and its juices run clear. Stir occasionally to prevent anything from sticking to the bottom.
6. Carefully remove the cooked chicken breasts from the pot. Place them on a plate, catching any precious juices that run off – these are packed with flavor! Once the chicken is cool enough to handle, slice it lengthwise with a knife and then shred the meat with a fork. Return the shredded chicken and any accumulated juices back into the soup pot.
7. It’s time to add the heartier vegetables and remaining herbs. Stir in the cubed potatoes, the corn, and the rest of the fresh rosemary and dried Italian herb seasoning. Reserve just a small pinch of fresh rosemary for the very end.
8. Cover the pot again and continue to simmer slowly until the potatoes are cooked through and tender, which should take about 15 minutes.
9. In a separate bowl, whisk together the low-fat milk, low-fat sour cream, and cornstarch. Ensure the cornstarch is completely dissolved, with no lumps remaining. This step is key to a silky, creamy texture.
10. Gently pour the milk mixture into the soup pot, along with the last reserved pinch of fresh rosemary. Stir slowly but continuously, keeping the heat on low and the pot uncovered. Continue stirring just until the soup reaches a boil.
11. As soon as it reaches a boil, turn off the heat and recover the pot. Let the soup stand for 10 minutes. This resting period allows the flavors to meld and the soup to thicken beautifully.
12. Serve hot and enjoy the comforting goodness!

Expert Tips & Tricks

To elevate this already wonderful soup, consider these professional insights:

• Broth Enhancement: For an even richer base, you can poach the chicken breasts in a mixture of water and low-sodium chicken broth, or even a dry white wine, for added complexity before proceeding with the recipe.
• Vegetable Versatility: Don’t be afraid to play with your vegetables! Celery, leeks, peas, or even a handful of chopped kale can be excellent additions. Add heartier vegetables with the potatoes and more delicate greens in the last 5-10 minutes of simmering.
• Herb Power: If using fresh herbs, remember that they are more potent when added towards the end of cooking. However, in this recipe, the initial simmering with dried herbs and some fresh rosemary helps to infuse the broth deeply. The final pinch of fresh rosemary adds a burst of bright, aromatic finish.
• Cornstarch Slurry Perfected: To ensure your cornstarch slurry is lump-free, make sure the liquid (milk and sour cream) is cold when you whisk in the cornstarch. If you do find lumps, you can pass the mixture through a fine-mesh sieve before adding it to the soup.

Serving & Storage Suggestions

This creamy chicken soup is a meal in itself, but it pairs beautifully with crusty bread for dipping or a simple side salad.

• Serving: Ladle the hot soup into warm bowls. Garnish with a little extra fresh rosemary, a swirl of low-fat sour cream, or a sprinkle of fresh parsley for a touch of elegance.
• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
• Reheating: Gently reheat the soup on the stovetop over low heat, stirring occasionally, until warmed through. Avoid boiling vigorously after the creamy mixture has been added, as this can cause separation. You may need to add a splash of milk or water if the soup has thickened too much during storage. This soup does not freeze particularly well due to the dairy content, which can affect the texture upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	110.6 kcal	–
Calories from Fat	18 %	–
Total Fat	2.2 g	3 %
Saturated Fat	1.2 g	5 %
Cholesterol	17.4 mg	5 %
Sodium	635.8 mg	26 %
Total Carbohydrate	15.9 g	5 %
Dietary Fiber	1.9 g	7 %
Sugars	4.7 g	18 %
Protein	7.7 g	15 %

Note: Nutritional values are estimates and can vary based on specific ingredients and preparation methods.

Variations & Substitutions

While this recipe is wonderfully balanced, feel free to make it your own:

• Gluten-Free: Ensure your dried herbs and spices are certified gluten-free. The base of the soup is naturally gluten-free.
• Dairy-Free: For a dairy-free version, substitute the low-fat milk with unsweetened almond milk, soy milk, or oat milk, and use a dairy-free sour cream alternative or unsweetened coconut yogurt.
• Added Grain: As the original author mentioned, you can easily add 1/2 to 1 cup of rice (add it with the potatoes and cook for about 50 minutes before the soup is done) or pasta (add it 8-12 minutes before the soup is finished simmering) for a heartier, more substantial meal.

FAQs

Q: Can I use chicken thighs instead of breasts?
A: Absolutely! Chicken thighs will add even more flavor and moisture, though they may require a slightly longer cooking time to become tender enough to shred.

Q: My soup looks a little thin. How can I thicken it further?
A: If you prefer a thicker soup, you can dissolve another tablespoon of cornstarch in a small amount of cold water or milk and stir it into the simmering soup during the last few minutes of cooking.

Q: Is it essential to use both fresh and dried rosemary?
A: Not at all. You can use either entirely fresh or entirely dried rosemary based on your preference and availability. The recipe provides guidance for both.

Q: Can I make this soup ahead of time?
A: Yes, this soup can be made ahead and reheated. It might thicken slightly upon standing, so be prepared to add a little liquid when reheating.

Q: What kind of potatoes work best in this soup?
A: Golden potatoes, Yukon Golds, or red potatoes are excellent choices as they hold their shape well during cooking and have a creamy texture.

Final Thoughts

Rosemary’s Creamy Low-Fat Chicken Soup is more than just a recipe; it’s an experience. It’s a testament to how simple, wholesome ingredients, prepared with care, can create something truly extraordinary. Whether you’re seeking solace on a chilly evening, a nourishing meal for a sick friend, or simply a comforting supper, this soup delivers. It’s a reminder that healthy eating doesn’t mean sacrificing flavor or satisfaction. I encourage you to gather these ingredients, embrace the gentle simmer, and allow the aromas to fill your home. When you sit down to enjoy a bowl, I hope it brings you as much warmth and comfort as it has brought to me. Perhaps serve it with a glass of crisp white wine or a soothing herbal tea. Bon appétit!