Lemon Chicken Orzo Soup with Kale

Lemon Chicken Orzo Soup with Kale

0 Reviews
From: EatingWell Magazine, November 2019

This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast.

Ingredients 6 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
  • 1 teaspoon dried oregano and/or thyme, divided
  • 1¼ teaspoons salt, divided
  • ¾ teaspoon ground pepper, divided
  • 2 cups chopped onions
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 4 cups unsalted chicken broth
  • ⅔ cup orzo pasta, preferably whole-wheat
  • 4 cups chopped kale
  • 1 lemon, zested and juiced

Preparation

  • Prep

  • Ready In

  1. Heat 1 tablespoon oil in a large pot over medium-high heat. Add chicken and sprinkle with ½ teaspoon each oregano (and/or thyme), salt and pepper. Cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Using a slotted spoon, transfer the chicken to a plate.
  2. Add the remaining 1 tablespoon oil, onions, carrots and celery to the pan. Cook, scraping up any browned bits, until the vegetables are soft and lightly browned, 3 to 5 minutes. Add garlic, bay leaf and the remaining ½ teaspoon oregano (and/or thyme). Cook, stirring, until fragrant, 30 to 60 seconds.
  3. Add broth and bring to a boil over high heat. Add orzo. Reduce heat to maintain a simmer, cover and cook for 5 minutes. Add kale and the chicken, along with any accumulated juices. Continue cooking until the orzo is tender and the chicken is cooked through, 5 to 8 minutes more.
  4. Remove from heat. Discard bay leaf. Stir in lemon zest, lemon juice and the remaining ¾ teaspoon salt and ¼ teaspoon pepper.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 245 calories; 7 g fat(1 g sat); 5 g fiber; 24 g carbohydrates; 21 g protein; 39 mcg folate; 42 mg cholesterol; 5 g sugars; 0 g added sugars; 4,724 IU vitamin A; 22 mg vitamin C; 57 mg calcium; 1 mg iron; 639 mg sodium; 480 mg potassium
  • Nutrition Bonus: Vitamin A (94% daily value), Vitamin C (37% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ vegetable, 1 fat, 1 starch

Reviews 0