Middle Eastern · Dinner
Garlic Lemon Chicken Soup (Low-Chol)
A brothy Middle Eastern soup built on lean chicken breast poached in garlic-heavy chicken stock, brightened with fresh lemon juice and finished with parsley and a light egg-white ribboning instead of a yolk-rich enrichment. Millet adds body while keeping cholesterol and saturated fat low.
$4
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
368Calories
47.3gProtein
9.6gFat
28.2gCarbs
2.4gSugar
5.1gFiber
612mgSodium
75mgChol
1.8gSat Fat
982mgPotassium
78mgCalcium
2.8mgIron
0.4mcgVitamin B12
36mgVitamin C
low-cholesterol
protein-rich
low-calorie
high-fiber
low-chol
Instructions
1
Prep
Trim visible fat from chicken breast and cut into bite-sized pieces. Thinly slice garlic and chop parsley.
2
Saute
Warm olive oil in a saucepan over medium heat and saute garlic for 1 minute until pale gold, not browned.
3
Simmer
Pour in chicken stock, add chicken pieces and millet, bring to a gentle simmer for 15 minutes until chicken is opaque throughout.
4
Simmer
Add broccoli florets and simmer over medium-low heat for 5 minutes until bright green and tender.
5
Temper
Whisk egg white with 2 tablespoons hot broth in a small bowl, drizzle into simmering pot in a thin stream while stirring gently for 1 minute until it sets into soft white ribbons.
6
Finish
Stir in lemon juice, salt and black pepper off the heat, tasting until broth is bright and balanced.
7
Plate
Ladle soup into a deep bowl and scatter chopped parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast, trimmed of visible fat and cut into bite-sized pieces
- 3 cups720ml chicken stock, low-sodium
- 10 cloves10 cloves garlic
- 4 tbsp4 tbsp lemon juice
- 22 large egg white
- 1/2 cup90g millet, dry
- 1 cup70g broccoli florets
- 2 tbsp2 tbsp olive oil
- 4 tbsp4 tbsp parsley
- salt, a pinch
- black pepper, a pinch
