Your Recipe

Chicken, lemon and orzo soup

Složka Množství Kalorie
Citrón 116g 34kcal
Cibule 275g 110kcal
Vejce syrové celé 150g 215kcal
Těstoviny sušené 70g 260kcal
Kuřata, brojleři, stehna, maso a kůže, syrová 400g 884kcal
Baby špenát 80g 17kcal

Recipe Instructions:

Ingredients
350-400g free-range chicken thigh fillets, any excess fat trimmed
1 onion, sliced
70g orzo
3 medium free-range eggs
2 lemons
80g baby spinach
Method
Put the chicken and onion in a large saucepan and cover with 1.5 litres cold water. Cover and bring to a simmer, then leave to cook gently for about 15 minutes, until the chicken is cooked through. Lift the chicken out onto a board and scoop out a large mugful of the broth.
Bring the liquid left in the pan back to the boil, add the orzo and cook for 2 minutes less than it says on the packet. Meanwhile, shred the chicken with two forks. When the orzo is done, return the chicken to the broth and keep over a low heat.
Put the eggs in a bowl and juice 1½ of the lemons, cutting the final half into wedges to serve. Use a balloon whisk to whip the eggs for a few minutes until frothy, then continue whisking while adding the lemon juice. Slowly add the mugful of reserved liquid, still whisking. Once all combined, pour the mixture into the pan of orzo and chicken and add the spinach. Cook, stirring, for about 3 minutes, to thicken the soup a little, but be careful not to boil it.
Season the soup with salt then divide between bowls and serve with plenty of black pepper on top and the lemon wedges on the side.

nutriční údaje
Velikost porce 273 g | ml
Množství na porci 380
1588
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 5.8g 29%
Sodík 161mg 7%
Sacharidy celkem 23g 8%
Vláknina 2.9g 10%
Cukr 4.2g
Bílkoviny 25g 50%
Vitamin D 0.9mcg 4%
Vápník 69mg 5%
Železo 2.5mg 14%
Draslík 552mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 139.89 mcg 16%
Thiamin [B1] 0.303 mg 25%
Riboflavin [B2] 0.45 mg 35%
Niacin [B3] 6.128 mg 38%
Kyselina pantotenová [B5] 0.98 mg 20%
Vitamin B6 0.58 mg 34%
Kobalamin [B12] 0.954 mcg 0%
Floát [B9] 128.503 mcg 0%
Vitamin C 25.758 mg 29%
Vitamin D 0.85 mcg 4%
Vitamin E 0.68 mg 5%
Vitamin K 2.543 mcg 2%
Betain 34.831 mg 0%
Cholin 164.265 mg 30%
Carbohydrates
živina Množství DV
Sacharidy celkem 23 g 8%
Sugars 4.2 g 8%
Vláknina 2.9 g 10%
Carbohydrate 22.5 g 0%
Čisté sacharidy 18.8g
aminokyseliny
živina Množství DV
Alanin 1.382 g 0%
Arginin 1.619 g 0%
Kyselina asparagová 2.224 g 0%
Cystein 0.332 g 0%
kyselina glutamová 4.18 g 0%
Glycin 1.261 g 0%
Histidin 0.643 g 0%
Izoleucin 1.082 g 0%
Leucin 1.915 g 0%
Lysin 1.869 g 0%
Metionin 0.608 g 0%
Fenylalanin 1.021 g 0%
Prolin 1.248 g 0%
Serin 1.162 g 0%
Treonin 1.039 g 0%
Tryptofan 0.272 g 0%
Tyrosin 0.818 g 0%
Valin 1.203 g 0%
Minerály
živina Množství DV
Vápník 68.63 mg 5%
Měď 0.18 mg 20%
Fluorid 4.32 mcg 0%
Železo 2.48 mg 14%
Hořčík 59.57 mg 14%
Mangan 0.38 mg 16%
Fosfor 296.7 mg 24%
Draslík 551.57 mg 12%
Selen 42.43 mcg 77%
Sodík 160.83 mg 7%
Zinek 2.24 mg 20%
další
živina Množství DV
Voda 202.356 g 0%
Popel 1.931 g 0%