This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup.
• 1 lemon
• 1 Tbsp (15 mL) extra-virgin olive oil
• 1 yellow or green zucchini, diced
• 1 yellow pepper, diced
• 1 tsp (5 mL) turmeric
• ¼ tsp (1 mL) caraway seeds
• 4 cups (1 L) low-sodium chicken broth
• 1 cup (250 mL) cooked chicken,
chopped or coarsely shredded
• ½ cup (125 mL) orzo
• ½ cup (125 mL) fresh cilantro, chopped (optional)
Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro.
Makes 6 cups
Each serving contains:
146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium
JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner.
source: “Nutrition in No Time”, alive #329, March 2010