Your Recipe

Chicken, lemon and orzo soup

Ingrédient Quantité Calories
Citron 116g 34kcal
Oignons 275g 110kcal
Œuf cru entier 150g 215kcal
Pâtes sèches 70g 260kcal
Poulet, poulets ou friteuses, cuisse, viande et peau, crus 400g 884kcal
Épinards, bébé 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.

Valeurs nutritives
Taille des portions 273 g | ml
Quantité par portion 380
1588
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 21g 27%
Gras saturés 5.8g 29%
Sodium 161mg 7%
Total des glucides 23g 8%
Fibres alimentaires 2.9g 10%
Sucre 4.2g
Protéine 25g 50%
Vitamine D 0.9mcg 4%
Calcium 69mg 5%
Fer 2.5mg 14%
Potassium 552mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 139.89 mcg 16%
Thiamine [B1] 0.303 mg 25%
Riboflavine [B2] 0.45 mg 35%
Niacine [B3] 6.128 mg 38%
Acide pantothénique [B5] 0.98 mg 20%
Vitamine B6 0.58 mg 34%
Cobalamine [B12] 0.954 mcg 0%
Floate [B9] 128.503 mcg 0%
Vitamine C 25.758 mg 29%
Vitamine D 0.85 mcg 4%
Vitamine E 0.68 mg 5%
Vitamine K 2.543 mcg 2%
Bétaïne 34.831 mg 0%
Choline 164.265 mg 30%
Carbohydrates
nutriment Quantité DV
Total des glucides 23 g 8%
Sugars 4.2 g 8%
Fibres alimentaires 2.9 g 10%
Carbohydrate 22.5 g 0%
Glucides nets 18.8g
acides aminés
nutriment Quantité DV
Alanine 1.382 g 0%
Arginine 1.619 g 0%
Acide aspartique 2.224 g 0%
Cystéine 0.332 g 0%
Acide glutamique 4.18 g 0%
Glycine 1.261 g 0%
Histidine 0.643 g 0%
Isoleucine 1.082 g 0%
Leucine 1.915 g 0%
Lysine 1.869 g 0%
Méthionine 0.608 g 0%
Phénylalanine 1.021 g 0%
Proline 1.248 g 0%
Sérine 1.162 g 0%
Thréonine 1.039 g 0%
Tryptophane 0.272 g 0%
Tyrosine 0.818 g 0%
Valine 1.203 g 0%
Minéraux
nutriment Quantité DV
Calcium 68.63 mg 5%
Cuivre 0.18 mg 20%
Fluorure 4.32 mcg 0%
Fer 2.48 mg 14%
Magnésium 59.57 mg 14%
Manganèse 0.38 mg 16%
Phosphore 296.7 mg 24%
Potassium 551.57 mg 12%
Sélénium 42.43 mcg 77%
Sodium 160.83 mg 7%
Zinc 2.24 mg 20%
autres
nutriment Quantité DV
Eau 202.356 g 0%
Cendres 1.931 g 0%