Your Recipe

Chicken, lemon and orzo soup

Zutat  Menge  Kalorien 
Zitrone 116g 34kcal
Zwiebeln 275g 110kcal
Ei roh ganz 150g 215kcal
Nudeln trocken 70g 260kcal
Huhn, Brathähnchen oder Fritteusen, Schenkel, Fleisch und Haut, roh 400g 884kcal
Spinat, Babyspinat 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.

Nährwertangaben 
Portionsgröße  273 g | ml
Menge pro Portion  380
1588
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  5.8g 29%
Natrium 161mg 7%
Gesamte Kohlenhydrate  23g 8%
Ballaststoffe  2.9g 10%
Zucker  4.2g
Protein  25g 50%
Vitamin D 0.9mcg 4%
Kalzium 69mg 5%
Eisen  2.5mg 14%
Kalium 552mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.98 mg 20%
Vitamin B6 0.58 mg 34%
Cobalamin [B12] 0.954 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23 g 8%
Sugars 4.2 g 8%
Ballaststoffe  2.9 g 10%
Carbohydrate 22.5 g 0%
Netto-Kohlenhydrate 18.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.382 g 0%
Arginin 1.619 g 0%
Asparaginsäure 2.224 g 0%
Cystein 0.332 g 0%
Glutaminsäure 4.18 g 0%
Glycin 1.261 g 0%
Histidin 0.643 g 0%
Isoleucin 1.082 g 0%
Leucin 1.915 g 0%
Lysin 1.869 g 0%
Methionin 0.608 g 0%
Phenylalanin 1.021 g 0%
Prolin 1.248 g 0%
Serin 1.162 g 0%
Threonin 1.039 g 0%
Tryptophan 0.272 g 0%
Tyrosin 0.818 g 0%
Valin 1.203 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 68.63 mg 5%
Kupfer 0.18 mg 20%
Fluorid 4.32 mcg 0%
Eisen  2.48 mg 14%
Magnesium 59.57 mg 14%
Mangan 0.38 mg 16%
Phosphor 296.7 mg 24%
Kalium 551.57 mg 12%
Selen 42.43 mcg 77%
Natrium 160.83 mg 7%
Zink 2.24 mg 20%
andere
Nährstoff Menge  DV
Wasser 202.356 g 0%
Asche 1.931 g 0%