Fight Back this Flu Season - with Cold-Busting Chicken Soup!

We all remember hearing that chicken soup will make us feel better when we're sick, and now there is scientific proof to back up that theory. Research has shown that chicken soup can be as potent as a multi-symptom cold reliever, providing chemicals that open airways, ease coughs and attack viruses.

According to Irwin Ziment, M.D., the soup has to include several key ingredients found only in the homemade variety. Here's what you'll find in Grandma's pot these days:

• An expectorant to clear your lungs. Cooking chicken with the skin on releases an amino acid called cysteine that thins mucus.
• A pain reliever to quiet coughs. Chile peppers add a dose of cough-calming capsaicin, the compound that gives the peppers their heat. Studies show it contains a chemical similar to an ingredient in cough syrup that helps loosen secretions in the nose and lungs.
• A decongestant free of side effects. Garlic, onions and hot spices such as curry can ease a stuffy nose without the drowsiness or nervousness you can get from decongestants.
• A germ- and virus-fighter to drive off colds. Studies show garlic is a powerful antibiotic that can ward off infections. Allicin, the substance that gives it its flavor, is similar to a European cold-fighting drug. There's also a dose of fresh ginger in this recipe; it's a proven immunity booster, and studies have shown it helps kill viruses.
• A powerful anti-inflammatory agent. A member of the ginger family, turmeric has the chemical curcumin which is currently being tested for its anti-inflammatory and anti-cancer protential.

I can't take credit for this wealth of information or the original recipe for Cold Busting Soup. My dog-eared copy of this recipe and the accompanying article came from the October 1997 issue of WOMAN'S WORLD. Make the soup and add your own flavors, but be sure to include the important items that will help you fight a cold and stay healthy this winter.

Cold-Busting Chicken Soup

Loaded with hot peppers, garlic, onions and spices, this mouth-watering soup drives off a cold deliciously.

• 1 (3 1/2-lb.) whole stewing chicken, cut into eighths
• 6 carrots, sliced, divided
• 6 parsnips, cut into 1/2" pieces, divided
• 4 onions, chopped, divided
• 4 ribs celery, chopped, divided
• 1 turnip, cut into 1/2" pieces, divided
• 3 whole peppercorns
• 1/4 cup cilantro leaves + 1 Tbsp. chopped cilantro, divided
• 1/4 cup parsley leaves
• 2 Tbsp. olive oil
• 2 Tbsp. curry powder
• 1 tsp. turmeric
• 4 cloves garlic, minced
• 1 jalapeno pepper, seeded and chopped
• 1 Tbsp. chopped fresh ginger
• 2 tsp. salt
• 1 cup frozen peas
• 2 Tbsp. lime juice

In a stockpot over medium-high heat, cook chicken pieces until browned, about 15 minutes. Remove; set aside.

Drain all but 2 Tbsp. of the drippings. Add half of each of the next 5 ingredients. Cook 15 minutes. Add chicken, 10 cups of water, peppercorns, 1/4 cup cilantro and parsley. Cover; bring to a boil. Reduce heat to medium-low; simmer 1 hours. Cool slightly, strain stock. Remove chicken from bones; shred and reserve. Discard bones, skin and vegetables. Cover stock; chill overnight.

The next day, skim off the congealed fat. Heat oil in the stockpot over medium heat. Add next 5 ingredients and stir for a few minutes to roast the spices. Add remaining carrots, parsnips, onions, celery and turnip; cook 15 minutes. Add stock; bring to a boil. Add peas, chicken and remaining cilantro; cook 10 minutes. Just before serving, stir in the lime juice.

Makes 16 cups. Per cup: 143 calories, 13 g. protein; 6 g. fat; 30 mg. chol; 9 g. carbs; 718 mg. sodium.