Your Recipe

Chicken, lemon and orzo soup

Ingredient Amount Calories
Lemon 116g 34kcal
Onions 275g 110kcal
Egg raw whole 150g 215kcal
Pasta dry 70g 260kcal
Chicken, broilers or fryers, thigh, meat and skin, raw 400g 884kcal
Spinach, baby 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.

Nutrition Facts
Portion Size 273 g/ml
Amount Per Portion 380
Calories
% Daily Value *
Total Fat 21g 27%
Saturated Fat 5.8g 29%
Sodium 161mg 7%
Total Carbohydrate 23g 8%
Dietary Fiber 2.9g 10%
Sugar 4.2g
Protein 25g 50%
Vitamin D 0.9mcg 4%
Calcium 69mg 5%
Iron 2.5mg 14%
Potassium 552mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.98 mg 20%
Vitamin B6 0.58 mg 34%
Cobalamin [B12] 0.954 mcg 0%
Floate [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%
Betaine 34.831 mg 0%
Choline 164.265 mg 30%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23 g 8%
Sugars 4.2 g 8%
Dietary fiber 2.9 g 10%
Carbohydrate 22.5 g 0%
Net carbs 18.8g
Aminoacids
Nutrient Amount DV
Alanine 1.382 g 0%
Arginine 1.619 g 0%
Aspartic acid 2.224 g 0%
Cysteine 0.332 g 0%
Glutamic acid 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%
Methionine 0.608 g 0%
Phenylalanine 1.021 g 0%
Proline 1.248 g 0%
Serine 1.162 g 0%
Threonine 1.039 g 0%
Tryptophan 0.272 g 0%
Tyrosine 0.818 g 0%
Valine 1.203 g 0%
Minerals
Nutrient Amount DV
Calcium 68.63 mg 5%
Copper 0.18 mg 20%
Fluoride 4.32 mcg 0%
Iron 2.48 mg 14%
Magnesium 59.57 mg 14%
Manganese 0.38 mg 16%
Phosphorus 296.7 mg 24%
Potassium 551.57 mg 12%
Selenium 42.43 mcg 77%
Sodium 160.83 mg 7%
Zinc 2.24 mg 20%
Other
Nutrient Amount DV
Water 202.356 g 0%
Ash 1.931 g 0%