100orLESS Soups: Avgolemono

17 10 2009

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Several weeks ago I began writing soup recipes with the aim of each having 100 calories or less per 8 oz. serving.  Now, I’m definitely not one of those folks who has to adapt every classic to create a low-fat version.  Everything is good for the soul in moderation.  Especially cheesecake.  I’ve just noticed that many soups have big flavor without big calories, so what better to have while I’m intent on splurging whenever I darn well feel like it than an arsenal of perfectly delicious soups that just happen to be healthy too?

Here is one of them now.

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Avgolemono

8c fat-free chicken broth
2oz fresh-squeezed lemon juice
½c chopped celery
½c chopped onion
1c shredded carrot
2t chicken bullion
1/2c uncooked orzo
6oz boneless skinless chicken breast
2 egg yolks
2t cornstarch
salt
pepper
poultry seasoning

Coat chicken breast in however much salt, pepper and poultry seasoning as you’re up for and grill until fully-cooked. I use an electric countertop grill, so it takes me about 5 minutes.  If you’re a purist for un-speckled, creamy broths you may want to poach instead and swap white pepper for regular. Allow your chicken to cool and shred it.

Bring chicken broth, chicken bullion and lemon juice to a boil. Add salt and pepper to taste. Add orzo, carrots, celery and onions and cook at boil for about 8 minutes. Remove about 1c of the broth. Add a slurry of cornstarch with 2T of the reserved broth and bring to a boil while whisking. Reduce heat to low.

The next bit is a little time and temperature-sensitive, unless, of course, you like little cooked yolk bits.  Quickly mix egg yolk into remaining reserved broth. Whisk broth/egg yolk mixture into gently simmering soup and turn off heat. Add in chicken and you’re good to go.

(Recipe makes 10 8 oz servings.)

For 1 8oz serving:

Calories: 96

Total Fat: 1.6

Cholesterol: 54mg

Sodium: 992mg

Total Carbs: 13.5g

Dietary Fiber: 1.1g

Protein: 7g

(Nutritionals generated by SparkRecipes.)

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