Chicken-Orzo Soup

Dairy Free
Health score
28%
Chicken-Orzo Soup
45 min.
4
220kcal

Suggestions


Looking for a delicious and satisfying meal that’s both hearty and healthy? Look no further than this delightful Chicken-Orzo Soup! Perfect for lunch or dinner, this dairy-free dish is designed to delight your taste buds while keeping your calorie count in check at just 220 kcal per serving. With fresh baby spinach, tender chicken, and the comforting embrace of orzo pasta, every spoonful offers a burst of flavor and nutrition.

The combination of colorful vegetables like carrots, celery, and onions not only adds vibrant hues to your bowl but also packs a punch of essential vitamins. Infused with aromatic herbs such as fresh parsley and thyme, along with a hint of zesty lemon juice, this soup is a harmonious blend of tastes that will warm you from the inside out.

In just 45 minutes, you can whip up this nourishing meal that serves four—perfect for family gatherings or meal prepping for the week ahead! This Chicken-Orzo Soup is not only easy to make but also incredibly versatile, allowing you to customize ingredients based on your preferences. Whether you’re enjoying a cozy dinner at home or need a wholesome dish to impress your guests, this soup is sure to become a cherished favorite in your collection. Dive into a bowl and experience the comforting essence of homemade goodness today!

Ingredients

  • cups baby spinach fresh
  • 0.1 teaspoon pepper black
  • 0.7 cup carrots coarsely chopped
  • 0.5 cup celery coarsely chopped
  • 32 ounce fat-skimmed beef broth fat-free divided
  • tablespoon juice of lemon fresh
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • 0.5 cup orzo pasta uncooked
  •  parsley fresh
  • 0.3 teaspoon salt 
  • 0.8 pound chicken breast boneless skinless cut into 1/2-inch cubes
  •  thyme sprigs fresh
  • 1.3 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring 1 3/4 cups broth to a boil in a medium saucepan.
  2. Add orzo; cook 10 minutes or until done.
  3. Drain.
  4. While orzo cooks, heat a large saucepan over medium heat.
  5. Add oil to pan; swirl to coat.
  6. Add carrot, celery, onion, and chicken; cook 3 minutes, stirring constantly. Stir in remaining 2 1/4 cups broth, 1 1/4 cups water, parsley, and thyme; bring to a boil. Reduce heat; cover and simmer 10 minutes or until vegetables are tender. Discard herb sprigs.
  7. Add orzo, spinach, juice, salt, and pepper; simmer 1 minute.

Nutrition Facts

Calories220kcal
Protein42.29%
Fat20.98%
Carbs36.73%

Properties

Glycemic Index
72.21
Glycemic Load
6.94
Inflammation Score
-10
Nutrition Score
25.866521744624%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
1.99mg
Luteolin
0.51mg
Isorhamnetin
1mg
Kaempferol
2.13mg
Myricetin
0.23mg
Quercetin
5.36mg

Nutrients percent of daily need

Calories:220.19kcal
11.01%
Fat:5.1g
7.85%
Saturated Fat:0.85g
5.34%
Carbohydrates:20.1g
6.7%
Net Carbohydrates:17.61g
6.41%
Sugar:3.1g
3.44%
Cholesterol:54.43mg
18.14%
Sodium:1226.27mg
53.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.14g
46.29%
Vitamin K:165.29µg
157.42%
Vitamin A:6535.27IU
130.71%
Selenium:44.53µg
63.62%
Vitamin B3:10.96mg
54.82%
Vitamin B6:0.82mg
41.01%
Manganese:0.56mg
28.12%
Phosphorus:271.08mg
27.11%
Potassium:732.64mg
20.93%
Folate:81.66µg
20.41%
Vitamin C:15.43mg
18.7%
Vitamin B5:1.71mg
17.08%
Magnesium:65.82mg
16.45%
Vitamin B2:0.23mg
13.42%
Iron:1.93mg
10.73%
Vitamin B12:0.62µg
10.39%
Fiber:2.49g
9.94%
Copper:0.2mg
9.85%
Vitamin B1:0.14mg
9.22%
Vitamin E:1.27mg
8.47%
Zinc:1.09mg
7.24%
Calcium:68.53mg
6.85%
Source:My Recipes