Recipe modified by You Want Me to Cook? – April 25, 2011
Lemon
Chicken Soup with Salad recipe originally published
by Food Network
Magazine – April 2012.
I
really love a soup/salad or soup/sandwich combo, but my husband does not. No matter what kind of soup I make, he never
eats it. Still I’m searching for a soup
that he’s going to, at a minimum, eat a bowl.
I happen to love chicken and rice soup so when I saw this combination
“lightened up” version of the soup with a refreshing salad, I decided to make
it.
© You Want Me to Cook? Lemon Chicken Soup and Salad |
The
soup was nice and creamy without being heavy.
In fact, there’s no cream or milk in it!
I’m terrible at the meat-to-soup ratio.
I always end up with more broth.
Still, it looks comforting and delicious.
© Food Network Magazine |
I’m a little curious to their salad
selection. The recipe called for salad greens
and they clearly used romaine. I’m not
sure why they didn’t specify romaine.
Finally, their soup and salad got a nice dusting of freshly ground black
pepper. Nice touch, but not included in
the recipe.
Assessment:
for
more details about what my ratings mean, go to Gretchen’s Rating System
Mess:
EH –
This recipe could almost be the definition of EH. There’s some prep work,
but nothing that can’t be contained to minimal mess. Not a tremendous amount of equipment and the
majority of the cooking is done in a single pot. Yes, there is potential for mess with moving
broth to-and-from the pot, but a steady hand will minimize your spillage and
what spillage there is can be cleaned up easily.
Start-to-Finish
Time:
ABOUT AN
HOUR – About half of the time is hands-on (getting to boil and
simmer), so it gives you a chance to do a little cleaning up or whatever else
you want to do.
Prep
Work:
SLIGHT BLOOD
LOSS – There is quite a bit of chopping, but none of it is precise
chopping, just big chunks. It could be
bumped up to a LOSS OF FINGER POSSIBLE because
it’s a little hard to chop small vegetables that are crisp. I swear they were jumping around while I was
trying to cut them.
Ease
of Recipe:
THE BASICS –
This one isn’t as hard as it could be since you’re not making your own
broth. You start with a broth and water
base and add the vegetables and chicken.
Definitely a great introduction to making homemade soup.
Overall:
NOT BAD –
I had to add salt and pepper to give this the flavor that I was looking
for. I made it for lunch and it worked
perfectly for that. I probably wouldn’t
serve this for dinner though unless it was part of a soup course. My husband didn’t even try it.
Recipe Information:
I am not a doctor or dietician.
I make my nutritional assessments with the aid of Spark Recipes. I run the original recipe and my altered
recipe through their calorie counter and then compute the differences I
find. My numbers are to be used as a
guideline. Anyone who is under dietary
medical supervision should follow the advice of their medical professional if
their opinion differs from mine. PLEASE!
Servings:
4 servings
Prep
Time: 15 minutes
Cook
Time: 20 minutes
If
you divided this soup up into 4 servings, you would have roughly a cup and a
half of broth alone. So it is a pretty
healthy sized serving with the salad. I
didn’t eat near that much though, so I probably got 5-6 servings out of the
recipe.
I
have found that for a soup – or anything that needs to come to a boil, really –
you are looking at a minimum of an hour.
Saying it will take only 30 minutes is being really generous. Here’s how my timing worked out:
- Prep: 26 minutes
- Hands-on Time: 9 minutes
- Cooking Time: 25 minutes
- Total Time: 1 hour 2 minutes
For
a full meal, including a salad, this isn’t that bad. As I said before, for a soup, you should plan
for at least an hour.
Nutritional
Information:
- Calories 552
- Fat 29 g (Saturated 7 g)
- Cholesterol 246 mg
- Sodium 871 mg
- Carbohydrate 35 g
- Fiber 5 g
- Protein 40 g
I was a little shocked at the calories and fat in this
dish. It’s a soup and salad for crying
out loud… and not even a cream based soup.
I’m looking at the ingredient listing trying to figure out where all the
fat is coming from. I’m guessing that
they didn’t use a fat-free broth, which could account for some things. The carbs were a little shocking too and then
I remembered this recipe has rice in it.
I decided to check their numbers against my nutritional
database:
- Calories 309.4
- Total Fat 17.1 g
- Saturated Fat 2.8 g
- Polyunsaturated Fat 2.0 g
- Monounsaturated Fat 11.2 g
- Cholesterol 126.7 mg
- Sodium 823.7 mg
- Potassium 757.7 mg
- Total Carbohydrate 16.7 g
- Dietary Fiber 3.8 g
- Sugars 4.2 g
- Protein 23.2 g
The
numbers are significantly different. Not
only are the calories different, but the fat went down and most appears to be
monounsaturated, which is one of the healthy fats.
The
nutritional database I use is maintained by another company, so when I make a
recipe, I record all of the nutritional data as listed on the package, enter it
into the nutritional database and recalculate.
This takes into consideration specific brands and any changes I
make. In this recipe, I used a chicken
broth that is both fat-free and reduced sodium.
After I plugged in my changes, I got the following nutritional
information:
- Calories 309.5
- Total Fat 21.6 g
- Saturated Fat 4.1 g
- Polyunsaturated Fat 1.7 g
- Monounsaturated Fat 11.0 g
- Cholesterol 130.0 mg
- Sodium 578.8 mg
- Potassium 183.8 mg
- Total Carbohydrate 22.4 g
- Dietary Fiber 3.5 g
- Sugars 8.5 g
- Protein 19.5 g
Relatively
similar but lower in sodium, which is a definite plus. The cholesterol, fat and carbohydrates are
slightly higher, but nothing to be terribly concerned about.
This
recipe is also chock full of:
- Vitamin A (over 200% of the recommended RDA) – this vitamin is vital to vision and cellular growth
- Vitamin C (over 100% of the recommended RDA) – an antioxidant that is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and which aids in the absorption of iron.
Ingredients:
Changes denoted by red text
© You Want Me to Cook? Lemon Chicken Soup and Salad - ingredients |
4
tablespoons extra-virgin olive oil, divided
5
scallions, chopped (white and green parts separated)
4
cups low-sodium organic chicken broth
3 cups water
1/2
cup instant white rice
1
bunch baby carrots (about 4 ounces), cut into chunks
1
bunch baby turnips (about 4 ounces), quartered lengthwise
1/4 teaspoon Kosher salt plus more to taste
1/4 teaspoon Freshly ground pepper plus more to taste
2
large eggs
4
tablespoons fresh lemon juice, divided
2
cups shredded rotisserie chicken, skin removed
3
tablespoons chopped fresh parsley (optional)
8
cups salad greens
Fit Wash
Ingredient
Notes:
Organic
Chicken Broth – You can use homemade chicken broth or regular chicken
broth. I opt for organic because it
usually has less fat and sodium than even the fat-free and reduced sodium
versions.
Water – I’m
a stickler for listing out all the ingredients you need even if it is something
that comes from the tap. It’s easy to
miss a detail in the recipe when you’ve got something on the stove and a
million other things going. This takes
that out of the equation.
Instant
White Rice – The recipe doesn’t specify the type of rice, but I had
instant on hand. It worked nicely, so I’d
go with that.
Baby
Turnips
– I’m not sure what the recipe writers mean by “baby” turnips. I couldn’t find anything about it on my
regular food source websites. I looked
for a turnip labeled “baby” in the grocery store and couldn’t find one, so I
purchased regular sized turnips (as small as I could find them) and cut in
thirds before quartering.
Lemon
Juice –
I got the 4 tablespoons out of 1-1/2 lemons.
Make sure you get medium sized or bigger.
Rotisserie
Chicken
– I got the 2 cups from approximately one breast.
Fit
Wash
– Although you can use water and scrub the vegetables thoroughly, I like using
this citrus based wash to really get the waxy substance off the
vegetables. I used it on the scallions,
baby carrots, turnips, lemons, parsley and salad greens.
Equipment Needed:
© You Want Me to Cook? Lemon Chicken Soup and Salad |
Cutting
Board
Sharp
Knife
Juicer
Vegetable Peeler
Vegetable Brush
(2) Forks
(3) Large Spoons
Large
Pot
Whisk
Medium
Bowl
Ladel
Large
Bowl
Equipment
Notes:
Vegetable
Peeler – I had to do a little research on how to prepare and cook
turnips. Most resources said they are
best peeled, so even though the directions don’t specify to peel them, I
did. They tasted great too.
Vegetable
Brush – For thicker rind fruits and vegetables, I like to use a
vegetable brush to really get all crevices clean.
Forks
– I use the forks to shred the chicken, but use whatever method works best for
you.
Large
Spoons – One of the large spoons is to use while cooking the
vegetables and then the soup. I use the
other two for tossing the salad.
Directions:
(1) Heat 1 tablespoon olive oil in a large pot over medium-high
heat.
(2) Make soup:
(a) Add the scallion whites and cook, stirring, until softened, about 2 minutes.My scallions were done in around 90 seconds. In fact, you can tell from the picture that they were starting to get a little too crispy(b) Add the chicken broth, water, the rice, carrots, turnips and 1/4 teaspoon each salt and pepper.(c) Bring to a boil, then reduce the heat to medium low and simmer until the rice and vegetables are tender, 12 to 15 minutes.My broth/soup took about 9 minutes to get to a boil and my vegetables were plenty tender after 12 minutes.(d) Whisk the eggs and 3 tablespoons lemon juice in a medium bowl.(e) Slowly ladle about 1 1/2 cups of the hot broth into the egg mixture, whisking constantly.You want to whisk… not stir. Stirring gives the effect of egg drop soup where you can see strings of egg white & yolk. You want the egg mixture to blend.(f) Add the shredded chicken to the pot, then whisk in the egg-broth mixture.(g) Return the soup to a gentle simmer, then remove from the heat.Same goes here as for Step (e).(h) Stir in the scallion greens and parsley and season with salt and pepper.
(3) Make salad:
(a) Put the salad greens in a large bowl and toss with the remaining 3 tablespoons olive oil and 1 tablespoon lemon juice.(b) Season with salt and pepper.
(4) Serve the soup with the salad.
On
a day like today – crisp, windy and cool – this is the perfect lunch or
dinner. The salad is very basic, but
there are a lot of ways to jazz it up.
If
I were going to change anything:
- I’d add a dusting of freshly ground pepper on top of the finished salad and soup.
- I may dress up the salad a little. Maybe add some fresh herbs to it? There is also the option to add onions, red bell pepper, cucumbers, mushrooms… any vegetable will perk it right up and fit with the light olive-oil and lemon juice dressing.
That’s
all there is to talk about this soup and salad combo. Until next time… Happy cooking!!!
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