HIGH PROTEIN WINTER SOUP RECIPE: AVGOLEMONO (CREAMY GREEK CHICKEN & LEMON SOUP)

 

This bright, lemony soup is the perfect antidote to the winter doldrums.  It’s also thickened with a sauce made by tempering a mixture of lemon juice and eggs, so it’s deliciously creamy without any dairy. 

PREP TIME: 10 minutes || COOK TIME:  30 minutes || MAKES: 6 servings

WHAT YOU NEED:

  • 10g neutral cooking oil

  • 150g diced onion

  • 100g diced celery

  • 150g diced carrot

  • 140g (¾ cup) uncooked white rice

  • 453g (1 lb) uncooked boneless, skinless chicken breast

  • 8 cups (2 quarts) chicken bone broth*

  • 2 eggs

  • 50g lemon juice (about ¼ cup or juice of one medium lemon)

  • 6-8 large sprigs dill – leaves separated from stems

NOTES:

  • Bone broth can be significantly more expensive than chicken stock or chicken broth, but it also has an additional 8-10g of protein per cup.  You can use chicken or veggie stock or broth and add ~5-10g of unflavored collagen per cup (40-80g for this recipe), depending on the protein content of your broth or stock.

WHAT TO DO:

  1. Heat a stock or soup pot over medium heat.  Add cooking oil and saute diced onion, celery, and carrots until the onions just begin to turn translucent.

  2. Add bone broth, rice, chicken, and dill stems to the pot, then turn up heat to bring to a boil.

  3. Once the soup comes to a boil, stir well and reduce heat to a low simmer. 

  4. Cover and cook for 25 minutes, until chicken and rice are both cooked through.

  5. Remove dill stems from pot and discard. Remove chicken breasts from pot and shred before returning to soup.

  6. In a heatproof bowl, whisk eggs well (they should begin to get frothy).  Add lemon juice to whisked eggs.

  7. While whisking continuously, drizzle about one cup of the hot broth into the egg mixture. This will heat up the eggs and allow them to be added to the soup without curdling.  

  8. Slowly pour the egg mixture into the pot with the soup while stirring continuously.  Remove pot from heat and continue to stir until well-combined.

  9. Garnish with additional dill and lemon juice, as desired

GIVE IT A TRY:

  • Boneless, skinless chicken thigh also works beautifully in this recipe. 

MACROS PER 430g SERVING: 33P/6F/25C

You can find the recipe in the MyFitnessPal database by searching “KLN Greek Chicken & Lemon Soup”. 

Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.

 
Recipes + Meal PrepWhitney Landon-BergFebruary 2024Comment