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Thursday, April 07, 2011

Lemon Chicken Soup: Comforting & Delicious

I found this recipe in Prevention magazine and was intrigued by the addition of two eggs at the end of cooking. This method is similar to egg drop soup but I had never considered adding an egg to a more hearty soup. The result was a fresh and light chicken soup with a creamy texture thanks to the addition of eggs. Each 2-cup standard serving has 49g protein so a WLS portion of 1-cup has about 25g protein. Not too shabby when you balance that against the 16g of complex carbs you will enjoy when eating this hearty soup. Give the recipe a try - I think you will find it has everything you need for a best-nutrition meal and a comfort meal in one lovely warm bowl of soup.

Lemony Chicken Soup
Serves 4 (2-cup) Servings

1 teaspoon olive oil
1 small clove garlic, minced
6 cups chicken broth, reduced sodium
1 rib celery, chopped
1 cup shredded carrots
1/2 teaspoon ground black pepper
1/4 teaspoon salt
1/2 cup orzo
2-1/2  cups frozen green peas or beans
3 cups chopped cooked chicken
2 large eggs
3-4 Tablespoons freshly squeezed lemon juice (1 large lemon)

Heat olive oil in a Dutch oven over medium heat. Add garlic and cook until light brown, about 1 minute. Add broth, celery, carrots, pepper, and salt and bring to a boil over high heat. Add orzo and reduce heat to a simmer. Cook until orzo is tender, about 8 minutes.  Add peas and chicken and simmer 2 minutes. Meanwhile whick eggs and 3 tablespoons of the lemon juice in medium bowl. Temper egg mixutre by whisking in about 1 cup hot broth in a thin stream. Whisk egg mixture into soup and warm briefly over low heat, 2 minutes. Do not boil or eggs will curdle. Adjust seasoning as needed with more lemon juice, salt, or pepper and serve.

4 (2-cup) servings. Per serving: 424 calories, 49g protein, 10g fat, 32g carbohydrate and 4g dietary fiber. Remember, weight loss surgery patients should carefully measure a 1-cup serving and avoid drinking liquids when eating meals. This helps us feel full longer and gives our body more time to digest and absorb nutrients.

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