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Flu-Fighting Chicken Rotini Soup

Updated: May 25, 2020


The healing powers in these key ingredients are vital when battling the influenza virus or the common cold. This delicious combination of protein, spices, herbs, and vegetables will boost your immunity and give your body the energy it needs, especially if you’re suffering with flu symptoms. For extra color in your soup, use tri-colored rotini pasta, which will make anyone smile!


  • 1 lb. chicken breast, boneless skinless, chopped into small 1/2 inch pieces (Vegan: replace chicken with Lentils, Tofu, or jackfruit) 

  • 36 oz. Chicken Broth (Vegan: replace with Vegetable Broth)

  • 1 medium yellow onion, diced

  • 1 TBSN ground Ginger

  • 1 TBSN minced Garlic

  • 1 TBSN chopped fresh Parsley

  • 1 teaspoon Cayenne Pepper

  • 1 teaspoon black ground pepper

  • 1 teaspoon Sea Salt

  • One 14 oz. can diced tomatoes, not drained

  • 2 carrots, sliced

  • 6 oz. fresh baby spinach leaves

  • 2 TBSN Extra Virgin Olive Oil

  • 6 oz. uncooked preferred Rotini pasta (you can substitute with preferred gluten-free rice or pasta)


Large soup pot, mixing spoon, measuring spoons, sharp carving knife Prep: 10 minutes prep Cook: 60 minutes  Ready: 70 minutes Serves: 4 servings

Before you handle any food, wash your hands thoroughly with soap and water. Clean your kitchen work area and pull back your hair or wear a cap. You want to avoid contaminating your meal with harmful bacteria that could cause food illness.

To make Chicken Rotini Soup: 1. In a large soup pot, saute the chicken, onion, carrots and garlic in Olive Oil for 5 minutes. 

 2. Add the chicken broth to the pot.  

3.  Stir in the tomatoes and sauce from can, add chopped parsley, ginger, salt, and both peppers until well blended.

4.  Bring to a boil and stir in the pasta and spinach leaves. 

5. Reduce heat. Cover and simmer for 45 minutes. Stirring every 15 minutes. 

1 cup: 223 calories, 7 g fat (2 g saturated fat), 35 mg cholesterol, 537 mg sodium, 24 g carbohydrate (4 g sugars, 2 g fiber), 16 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

According to research from Mount Sinai, in Miami, Florida, chicken soup has the ability to improve air flow and flush out mucus in the nasal passages thanks to the copious amount of hot, steamy liquid within. A 1998 research report entitled “Coping With Allergies and Asthma” also found that a bowl of chicken soup actually contains anti-inflammatory properties that boost the tiny hairs-like follicles (known as cilia) in your nasal passages, which filter and stop the transportation of viruses, fungus, and bacteria from entering the body and causing nasty infections.

Chicken provides your body with iron and protein. 

Parsley is a nutritional powerhouse with vitamins A, B, C and K and the minerals iron and potassium. Parsley may help to modulate the immune system. Parsley has been shown to suppress an over-stimulated immune response making it a key ingredient to fight against viruses and allergies. 

The University of Maryland Medical Center claims that ginger actually contains powerful inflammation-fighting properties. In fact, a research study conducted on 261 individuals with osteoarthritis (OA) of the knee, found that a prescription of ginger extract, taken twice daily, reduced pain and the need/quantity for pain killers within a few weeks of taking the extract.

Certain spices, such as cayenne pepper and black pepper, can help break up congestion so you can breathe better, reducing sinus and chest congestion. 

Garlic is a powerful anti-viral, anti-bacterial, antimicrobial, and immune-boosting bulb will rev up your flu-fighting powers while relieving mucous congestion. In fact, a 2011 study conducted by the European Society for Clinical Nutrition and Metabolism linked garlic extract supplementation to improved immune cell function and reduction of numerous cold and flu symptoms. Overall, study participants reported a 61-percent reduction in sick days as well as a 58-percent reduction in annual cold and flu incidences due to illness.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

Colorful fruits and vegetables like carrots and tomatoes are high in Vitamin C and phytochemicals which are natural compounds in food that can boost your immune system. 

Spinach can also help boost your immune system when you have the flu. They have both vitamin C and vitamin E, another immune-enhancing nutrient.

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