Thyme for more soup!

Okay, I don't normally make soup that often, but apparently I have been on a kick lately! This soup looked quick and indeed, it was. Chop the vegetables, chop the chicken and you are ready to begin!

I was a little nervous about tempering the eggs, even though I have done it for other recipes before, but it turned out really well. No curdling of the eggs occurred in this episode.

So what is so special about this recipe? The thyme, of all things! Thyme has been found not only to be an excellent source of Vitamin K, but it also contains a variety of flavonoids and many antioxidants. Add it to your list of blueberries, pomegranates and green tea as a way to get those cancer preventing enzymes in!














Lemon Chicken Soup with Orzo

4 tsp. olive oil, divided
8 oz. skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 med. onion, diced
2-3 stalks celery, diced
1 med. carrot, diced
2 tsp. chopped fresh thyme or 1/2 tsp. dried
6 cups low-sodium chicken broth, divided
1 cup orzo, preferably whole-wheat
2 large eggs
3 Tbsp. fresh lemon juice
Freshly ground pepper to taste


Heat 2 teaspoons of the oil in a soup pot over medium-high heat. Season the chicken with the salt, add it to the pot, and cook, stirring a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.
Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot and thyme and cook, stirring over medium-high heat until the vegetables are tender, about 5 minutes. Add 5 cups of the broth and bring to a boil. Add the orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.
Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Yield
4 servings
Serving Size: 1 1/2 cups

Nutrition Information
CALORIES 280
FAT 10g (sat 2g,mono 6g,poly 1g)
CHOLESTEROL 39mg
SODIUM 291mg
CARBOHYDRATE 22g
FIBER 2g
PROTEIN 26g

Source: Ellie Krieger's "The Food You Crave" - Love this cookbook!! Have yet to have a bad recipe from it.

Get Spicy, Get Happy!

Mmmm...soup. Warm, tasty, filling soup. I have been looking for a good tortilla soup that would satisfy my husband's need for spice and my need for good nutritional quality. Houston, we have a winner! Not only was this meal satiating, but it also was quick! It was done in under thirty minutes.

Although I added a couple of ingredients to "beef up" the soup, the original recipe would have sufficed. I added corn for a bit more to bite into and some sour cream for a dilution to the spice, plus who has tortilla soup without some sour cream? Reduced fat, of course. The result, a filling concoction that not only showcased the chipotle chile powder, but also hinted at the cilantro that is added before serving.

Benefit: So what about this soup is so good for you? Many things, but I would like to showcase the spiciness. Spicy foods not only help keep you slender as you tend to eat less of them, but they also invigorate mood enhancers in your brain. Plus, I always find that a stuffy nose can be easily cleared with some kick to start my eyes watering.


Chipotle Chicken Tortilla Soup (from Cooking Light, adapted with my additions)
1 tablespoon canola oil
1 1/2 teaspoons bottled minced garlic
3/4 pound chicken breast tenders, cut into bite-sized pieces
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 cup water
1/4 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can stewed tomatoes, undrained
1 (14.5-ounce) can golden corn, drained
1 cup crushed baked tortilla chips (I used blue corn chips)
1/4 cup chopped fresh cilantro
1/4 cup reduced fat sour cream
1 lime, cut into 4 wedges

Preparation
Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; saute 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, tomatoes and corn; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips, cilantro and a dollop of sour cream; serve with lime wedges.

Yield

4 servings (serving size: 1 1/4 cups soup, 1/4 cup chips, 1 tablespoon cilantro, and 1 lime wedge)

Nutritional Information

CALORIES 228(21% from fat)
FAT 5.4g (sat 0.6g,mono 2.5g,poly 1.7g) - LOTS of good fats! ; )
CHOLESTEROL 49mg
SODIUM 873mg
CARBOHYDRATE 21.8g
FIBER 3.5g
PROTEIN 22.9g
IRON 1.7mg
CALCIUM 62mg