Avgolemono Chicken Soup with Lemon, Egg, and Cauliflower Rice
11/17/17
WRITTEN BY: Sun Basket

Editor’s Note: This recipe was selected as part of a partnership between Beyond Type 1 and Sun Basket as a yummy way to eat and live well with Type 1 diabetes. It was developed by nutritionists at Sun Basket as a lower-carb and well-balanced meal. Sign up here to try Sun Basket.

Avgolemono, an egg-lemon soup, is traditionally served on Christmas Eve in Greece, but this delicious, easy-to-make dish is delicious all year long.

INGREDIENTS

2 boneless skinless chicken breasts (about 6 ounces each)

1 cup vegetable broth

1 or 2 shallots

1 or 2 cloves peeled fresh garlic

10 ounces cauliflower “rice”

3 or 4 sprigs fresh flat-leaf parsley

2 or 3 sprigs fresh dill

1 lemon

2 pasture-raised organic eggs

PREPARATION

1) Poach the chicken

In a medium sauce pot, bring 4 cups lightly salted water to a boil. Carefully lower the chicken into the boiling water, reduce to a simmer, and cook until opaque and cooked through, 5 to 7 minutes. Using a slotted spoon or tongs, transfer to a plate to cool, then using a fork, shred the chicken. Strain the poaching liquid through a fine-mesh strainer and return it to the pot; add the vegetable broth and cover to keep warm.
While the water heats and the chicken cooks, prepare the cauliflower “rice.”
2) Cook the cauliflower “rice”
  • Peel and thinly slice the shallots.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.

In a medium frying pan over medium heat, warm 2 tablespoons oil until hot but not smoking. Stir in the shallots and garlic, season lightly with salt, and cook until fragrant, 1 to 2 minutes. Add the cauliflower “rice,” season with salt and pepper, and cook, stirring occasionally, until the cauliflower starts to soften, 3 to 5 minutes. Cover partially to keep warm.
While the cauliflower cooks, prepare the remaining ingredients.

3) Prep the remaining ingredients
  • Strip the parsley leaves from the stems; coarsely chop the leaves.
  • Coarsely chop the dill.
  • Zest enough lemon to measure ¼ teaspoon; juice the lemon.
  • Crack the eggs into a medium heatproof bowl and whisk until blended.

4) Finish the soup

Bring the vegetable broth mixture to a simmer. In a slow stream, gradually whisk about 1 cup hot broth into the bowl with the eggs until smooth and blended. Add the egg mixture to the simmering broth and whisk until incorporated. Stir in the shredded chicken, cauliflower “rice,” parsley, dill, and lemon zest and juice. Season to taste with salt and pepper.

5) Serve

Transfer the soup to individual bowls, drizzle each serving with 1 tablespoon oil, and serve.


Makes 2 servings

Per serving: Calories: 520, Protein: 48g (96% DV), Fiber: 5g (20% DV), Total Fat: 30g (46% DV), Monounsaturated Fat: 18g, Polyunsaturated Fat: 4.5g, Saturated Fat: 5g (25% DV), Cholesterol: 280mg (93% DV), Sodium: 440mg (18% DV), Carbohydrates: 14g (5% DV), Total Sugars: 6g, Added Sugar: 0g (0% DV)