Chicken soup is a comforting dish loved by many, and when you add the wholesome benefits of orzo pasta and a zesty twist of lemon, it becomes a nutritious and flavorful meal. Low Fat Chicken Orzo Soup with Lemon is a light yet satisfying option that combines lean chicken, healthy vegetables, and orzo pasta for a balanced, nourishing meal. In this article, we’ll dive into the nutritional information, health benefits, and cooking tips to make the best Low Fat Chicken Orzo Soup with Lemon.
servings: 8 cups
calories: 220kcal
Equipment
Dutch oven or soup pot
Ingredients
- 2 tablespoons of light butter, specifically Land o Lakes Light Butter with Canola Oil
- 1 tablespoon of olive oil
- 1 cup of diced carrots
- 1 cup of diced celery
- 1 cup of diced onion
- 3 minced garlic cloves
- 3 tablespoons of all-purpose flour
- 1/2 teaspoon of dried oregano
- 1/2 teaspoon of kosher salt
- Freshly cracked pepper to taste
- 8 cups of chicken stock
Juice from 1 lemon - 1.5 pounds of raw chicken breast
- 4 ounces of uncooked dry orzo
- Fresh dill, optional
Instructions
- In a large soup pot or Dutch oven, melt the butter and olive oil over medium heat.
- Introduce the carrots, celery, and onion, cooking them until they become tender.
- Next, add the minced garlic and sauté for one more minute.
- Combine the oregano and kosher salt, then gently mix them in. Sprinkle the flour into the pot and
- mix it with the vegetables. Cook for one minute, then pour in the chicken broth and the lemon juice.
- Increase the heat to bring the mixture to a boil, then add the chicken breast. Cover the pot and decrease the heat to let it simmer, cooking the chicken for 15 minutes.
- Take the chicken from the pot and chop it into pieces (or shred it).
- Add the cooked chicken back to the pot, along with the uncooked orzo.
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Cook the soup uncovered for 20 minutes until the pasta is cooked and consistency of the soup is to your liking.
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Garnish with fresh dill, if desired. Taste for seasoning. Add more lemon juice for more of a lemon flavor.
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Nutritional Information of Low Fat Chicken Orzo Soup with Lemon
Low Fat Chicken Orzo Soup with Lemon is a well-rounded dish that offers plenty of protein, fiber, and vitamins. By using lean chicken and incorporating healthy vegetables, you get a low-calorie yet filling meal. Here’s an approximate breakdown of the nutritional values per serving (assuming a 1-cup serving):
Approximate Nutritional Values per Serving (1 cup)
- Calories: 180-250 kcal
- Protein: 20-25g
- Fat: 5-8g
- Carbohydrates: 20-25g
- Fiber: 2-4g
- Sugar: 4-6g (naturally occurring from vegetables)
- Sodium: 500-800mg (depending on broth and salt used)
The soup’s calorie content is relatively low, thanks to the use of lean chicken and a small amount of olive oil, making it a great option for those looking to maintain or lose weight while still enjoying a flavorful dish.
Breakdown of Key Ingredients:
- Chicken: Lean chicken breast provides high-quality protein without excess fat.
- Orzo: This small pasta adds carbs and fiber to the soup, making it hearty and satisfying.
- Lemon: Fresh lemon juice and zest give the soup a vibrant, tangy flavor while boosting your vitamin C intake.
- Vegetables: Common additions like carrots, celery, and onions contribute fiber, vitamins, and antioxidants.
- Olive Oil: Used in moderation, olive oil adds healthy fats, especially monounsaturated fats, which support heart health.
Health Advantages of Low-Fat Chicken Orzo Soup with Lemon
Low-Fat Chicken Orzo Soup with Lemon is not only tasty but also loaded with health perks. Here’s how this soup can enhance your overall vitality:
1. Abundant in Lean Protein
Chicken breast serves as a lean protein source that fosters muscle development, repair, and fullness. Additionally, protein plays a crucial role in maintaining the health of your skin, hair, and nails. The inclusion of chicken makes this soup an excellent post-exercise meal or a fulfilling option for lunch or dinner.
2. Enhances Digestive Wellness
The vegetables in the soup, including carrots, celery, and onions, offer a substantial amount of dietary fiber. Fiber is vital for digestive health as it encourages regular bowel movements, prevents constipation, and aids in sustaining a healthy gut microbiome.
3. Strengthens Immune Response
The fresh lemon juice contributes a rich source of vitamin C, an essential nutrient that bolsters the immune system and assists the body in combating infections. Vitamin C also facilitates collagen production for healthy skin and effective wound healing.
4. Heart-Friendly Fats
The olive oil incorporated in the soup is rich in heart-friendly monounsaturated fats. Research indicates that consuming olive oil in moderation may reduce the risk of heart disease by lowering bad cholesterol (LDL) levels while elevating good cholesterol (HDL) levels.
5. Minimal in Fat and Calories
With just a small amount of olive oil and lean chicken, this soup is low in fat and calories, making it a fantastic choice for anyone aiming to eat lighter without compromising on flavor. It’s also an excellent option for those adhering to calorie-controlled diets or managing their weight.
6. Hydrating and Filling
Being a soup, this dish is inherently hydrating, which is advantageous for preserving good skin health and supporting the body’s overall hydration requirements. The orzo pasta and chicken deliver a satisfying fusion of carbohydrates and protein, which helps keep you satiated for an extended period.
Cooking Suggestions for the Ultimate Low-Fat Chicken
Orzo Soup with Lemon
To create the ideal Low-Fat Chicken Orzo Soup with Lemon, follow these practical tips to guarantee that the soup is both flavorful and nutritious:
1. Utilize Skinless Chicken Breast
For a truly low-fat rendition of this soup, choose skinless, boneless chicken breast. This part of the chicken is high in protein and low in fat, making it perfect for lean meals. You can either prepare the chicken separately and shred it or incorporate it directly into the soup for convenience.
2. Avoid Overcooking the Orzo
Orzo pasta cooks rapidly, and overcooking can lead to a mushy consistency. Introduce the orzo towards the end of the cooking process to ensure it remains firm and retains its shape. Typically, orzo takes about 8-10 minutes to cook, depending on the amount of liquid in the soup.
3. Select Low-Sodium Chicken Broth
To keep the soup low in sodium, opt for low-sodium chicken broth or homemade broth. This will aid in regulating the salt content of the soup and keep the flavors fresh and purer. You can always sprinkle a bit of salt at the end of cooking, but it’s simpler to manage seasoning with a lower-sodium base.
4. Add Lemon Zest for Additional Flavor
Lemon zest introduces a deeper, more intense citrus flavor to the soup. Be sure to zest the lemon before juicing it, and mix it in along with the lemon juice to amplify the tangy taste of the broth. Lemon zest contains essential oils that impart a fresh, lively note to the soup.
5. Integrate Vegetables for Extra Nutrients
While the soup traditionally includes carrots, celery, and onions, you can easily throw in more vegetables for additional nutrients. Consider incorporating spinach, kale, or zucchini for extra fiber, vitamins, and antioxidants. These vegetables cook quickly and blend flawlessly into the soup.
6. Prepare It in Advance for Enhanced Flavor
Like many soups, Low-Fat Chicken Orzo Soup with Lemon tastes even more delightful the following day. Make a large batch and refrigerate it overnight to allow the flavors to meld. The orzo will continue to absorb the broth, enhancing its overall taste.
7. Tailor the Seasonings
The soup is flexible in terms of seasoning. While basic salt, pepper, and lemon suffice to highlight the flavor, you can also experiment with herbs such as thyme, rosemary, or bay leaves for added complexity. Garlic is another great enhancement for extra taste and health benefits.
8. Garnish for Visual Appeal
For an attractive finishing touch, garnish the soup with a sprig of fresh parsley or basil before serving. A slight drizzle of extra virgin olive oil can also add depth and a shiny finish.
