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  • Big-Batch Meals: Lemony Chicken Soup

Big-Batch Meals: Lemony Chicken Soup

By Carolyn Williams, PhD, RD | May 8, 2020 | Rally Health

Avgolemono is a classic Greek soup that incorporates eggs at the end of cooking to thicken the hot liquid. This technique works perfectly in our quick version, delivering a creamy, comforting bowl of chicken soup that also happens to be dairy-free. But that’s not the only nutritional perk. Thanks to a combination of vegetables, garlic, fresh herbs, and Greek seasoning, this soup has a hearty and flavorful base that’s not loaded with sodium like many soups can be. Whole-grain pasta also boosts its fiber content to 6g per serving. 

Make sure you add the egg mixture to the soup slowly, whisking continuously to prevent eggs from scrambling. While we don’t recommend freezing, this soup holds well for up to four days when refrigerated in air-tight containers. Reheat in a saucepan over medium-low heat for 10 to 15 minutes or until hot throughout. Add a squeeze of lemon or a sprinkle of parsley or oregano to refresh. 

Lemony Chicken Soup

Serves 6
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

1 Tbsp olive oil
1 cup onion
½ cup diced celery
½ cup chopped carrots
4 garlic cloves, minced
4 cups lower-sodium chicken broth
2 cups water
2 tsp Greek seasoning
1 tsp kosher salt
¼ tsp pepper
1 ½ Tbsp chopped fresh rosemary
1 sprig fresh oregano
1 cup dry whole-wheat orzo pasta
2 cups chopped cooked chicken
1/2 cup lemon juice
2 large eggs

Instructions

1. Heat oil over medium-high heat in a large saucepan or Dutch oven. Add onion, celery, and carrot; cook 5 minutes or until carrots are beginning to soften. Add garlic; sauté 30 seconds. 

2. Add broth, water, Greek seasoning, salt, pepper, rosemary and oregano, and bring to a boil. Once boiling, add orzo and chicken. Reduce heat to medium-high, and cook 9 minutes or until orzo is al dente (tender, but still has bite).  

3. In a bowl, whisk together lemon juice and eggs. Carefully remove one cup of hot soup from saucepan, and slowly whisk into egg mixture.  

4. Reduce soup to low heat. Slowly add egg mixture to hot soup, stirring constantly. Cook 3 minutes or until warm throughout. Remove oregano sprig before serving.

NUTRITION FACTS (per 1 ½ cups ): Calories 253; Total Fat 6g (Saturated Fat 1); Cholesterol 98mg; Sodium 437mg; Total Carbs 26g (Dietary Fiber 6g, Total Sugars 2g, Added Sugars 0g); Protein 22g

Carolyn Williams, PhD, RD
Rally Health