Tag: soup

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Greek Lemon Chicken Soup

Greek Lemon Chicken Soup
Greek Lemon Chicken Soup

Chicken, tender rice, savory vegetables, and a lemon-egg base combine in this simple and comforting Greek lemon chicken soup. A filling and delicious high protein lunch or dinner – about 30g of protein per bowl, with easy adjustments to macros to meet your needs.

When I first tried Greek lemon chicken soup at a local restaurant, I fell in love and immediately. Had to create my own take on it.

Recipe Notes

For the base, it’s worthwhile to puree together some of the chicken stock, garlic, and green onion (white part) first. Make sure this part of the liquid goes into your pot first. Cooking for 2 minutes with the veggies before will take the sharpness out of the garlic and onion flavors. These flavors will infuse into the chicken before the rest of the stock is added.

For tender chunks of chicken, it’s important not to let the chicken cook all the way through at first. It will continue slowly cooking in the covered bowl, and completely cook once added back to the pot.

The macros are very easy to adjust depending on your needs. Use more or less rice to adjust the carbs. Or, swap for a bag of steamed riced cauliflower right at the end. Use more or less chicken to change the protein content.

The level of lemon flavor is a personal preference. This recipe adds 1/2 cup of lemon juice, which provides a moderate level of lemon flavor.

Please let me know if you enjoyed this recipe! If you’re interested in exploring your nutrition to meet your performance and physique goals, reach out anytime.

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Chicken Veggie Pot Pie Soup

Chicken Veggie Pot Pie Soup

A warm and satisfying chicken veggie pot pie soup loaded with veggies and classic spices. Heaped with protein and micronutrients!

I absolutely love the flavors in pot pie, so created this healthier soup version loaded with veggies.

To add more color to the soup, I used Trader Joe’s “Carrots of Many Colors” and English peas. Increasing the colors in your diet with a variety of vegetables (and fruits) provides a broader spectrum of plant phytopigments. Many of these compounds (e.g. the polyphenol anthocyanin found in purple carrots), have antioxidant properties.

For the soup base, I used low-sodium chicken broth plus collagen protein as a thickener. Alternatively, you could use chicken (or turkey) stock and omit the collagen. Or, if you want to make a plant-based soup, omit the chicken or turkey and use vegetable broth, and instead add an additional 2 tbsp flour to the base.

Homogenizing the riced cauliflower, broth, collagen, oil, and flour with an immersion blender or in a high speed blender provides the soup a creamier tasting base without the need to add butter. I’m not into having a lot of kitchen gadgets, but if you make a lot of soup or stews an immersion blender is super handy.

Need to rehab your nutrition? Schedule a call with me to review your current eating and how to best achieve your goals.

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad and pop-up free.