Greek Lemon and Chicken Soup
From Whole Foods Markets
This brightly flavored chicken and rice soup is popular in Greece where its name, Avgolemono, means “egg-lemon,” referring to two of its staple ingredients. Enjoy it now as citrus is in season this month.
Serves 4 to 6
Ingredients
6 cups low-sodium chicken broth
1 small onion, peeled and cut in half
1 small carrot, peeled
1 bay leaf
1/2 teaspoon salt
2 boneless, skinless chicken breasts
1 cup long grain rice
2 eggs
1/4 cup freshly squeezed lemon juice
2 tablespoons finely chopped parsley
Sea salt and ground pepper to taste
Directions
1. Bring chicken broth, onion, carrot, bay leaf and salt to a simmer.
2. Add chicken breasts, cover and gently simmer over low heat for 30 minutes.
3. Remove chicken breasts, let cool slightly and pull or cut chicken into thin strips. Set aside.
4. Strain soup and return to boil. Add rice and gently simmer for 20 minutes, then add chicken back to soup for another 5 minutes.
5. Whisk eggs until they are frothy, and whisk in lemon juice.
6. Add a cup of the hot soup to egg-lemon mixture, very slowly, whisking while you pour it in.
7. Add another cup in the same manner.
8. Take soup off the heat and add egg mixture to it. Sprinkle with parsley, season with salt and pepper and serve.
Nutrition
Per serving (about 15oz/421g-wt.): 250 calories (35 from fat), 4g total fat, 1g saturated fat, 120mg cholesterol, 710mg sodium, 35g total carbohydrate (1g dietary fiber, 3g sugar), 18g protein.
Whole Foods Markets are located in White Plains at 100 Bloomingdale Road and in Connecticut at 150 Ledge Road in Darien and 90 E. Putnam Ave. in Greenwich.
Have a Better School Day! Make Better Food Choices
Parents and children can make better, healthier breakfast and lunch choices by making time for breakfast and packing more nutritious school lunches.
Breakfast
Research has shown that children who regularly eat breakfast perform better on standardized tests, have better behavior and are less hyperactive. That means children who have had a balanced breakfast are more likely to stay alert and pay attention to their teacher than those who forego the most important meal of the day.
For breakfast, pay special attention to sugar and protein. Prevent sugar highs and lows with a Greek yogurt such as Voskos Greek Yogurt. These yogurts are higher in protein than regular yogurts and contain more probiotics as well as less sugar and sodium.
Lunch
Research studies printed in Preventing Chronic Disease, vol. 2 found that adolescents who typically brought their lunch from home five days per week ate fast food on fewer occasions; consumed fewer servings of soda, fried potatoes, and high-sugar foods; and ate more fruit and vegetables compared with adolescents who never brought their lunch to school.
“Getting your kids involved with packing lunch will assist in making healthier eating decisions,” says Lara Field, MS, RD, CSP, LDN. “It is vital to make time in advance, perhaps the night before, and pack a sensible lunch to get your kids on a healthy track,” adds Field. Lunch preparation can be a fun and educational activity for the whole family.
Field suggests lunch boxes should include the following:
Calcium-rich dairy product. “I love Greek yogurt due to its creamy texture, and high protein content,” says Field. “Protein keeps your kids feeling fuller for longer, and they’ll eat less empty calories later in the day.”
Fresh fruit. Avoid canned or processed fruit, which contain excess sugar.
Lean meat or protein alternative. “Try low-fat turkey breast or soup filled with beans, which has added fiber to keep your kids feeling satisfied,” says Field. Sliced vegetables. Vary the colors, try jicama, bell peppers, cucumbers, sugar snap peas – the possibilities are endless – and veggies pack a satisfying crunch, taking the place of chips.
Whole grains. Choose products with at least three grams of fiber per serving. Children who eat healthy foods will be more likely to make better food and nutrition choices as adults. It is also true that overweight children tend to become overweight adults.
– Vanessa Nielsen
