Avgolemono (Greek Lemon Soup)

Yield

6 servings (serving size: 2/3 cups)

Ingredients

• 2 cups low-salt chicken broth
• 1 cup water
• 3 tablespoons fresh lemon juice
• 2 large eggs, lightly beaten
• 1 cup hot cooked long-grain rice
• 1/2 teaspoon salt
• 1/8 teaspoon white pepper
• 6 lemon slices

Preparation

Heat broth and water in a medium saucepan over medium-high heat. Gradually add hot broth mixture and lemon juice to eggs, stirring constantly with a whisk. Return egg mixture to pan. Cook over medium heat until slightly thick (about 15 minutes), stirring constantly. Remove from heat; stir in rice, salt, and pepper. Ladle soup into each of 6 bowls; serve with lemon slices.

Nutritional Information

Calories:

74 (27% from fat)

Fat:

2.2g (sat 0.8g,mono 0.6g,poly 0.2g)

Protein:

3.8g

Carbohydrate:

9.6g

Fiber:

0.2g

Cholesterol:

72mg

Iron:

0.5mg

Sodium:

252mg

Calcium:

18mg

Avgolemono (Greek Lemon-Egg Soup)

Yield

4 servings

Ingredients

• 6 cups low-sodium chicken broth
• 3/4 cup long-grain rice
• 2 cooked chicken-breast halves, skin discarded and meat shredded
• 2 large eggs, at room temperature
• 1/3 cup fresh lemon juice
• 1 lemon, thinly sliced

Preparation

Heat the broth and rice in a large saucepan to boiling. Reduce heat to simmering; cover and cook 15 minutes or until the rice is cooked. Add the chicken. Remove the soup from heat and cover. Whisk the eggs and lemon juice in a medium bowl until frothy. Remove about 1 cup hot broth from the soup and slowly add it to the eggs, whisking continually. Slowly stir the warmed eggs into the soup. Ladle into bowls and serve immediately with a slice of lemon.

Nutritional Information

Calories:

314 (0% from fat)

Fat:

7g (sat 2g)

Protein:

28mg

Carbohydrate:

36g

Fiber:

1g

Cholesterol:

145mg

Iron:

3mg

Sodium:

178mg

Calcium:

47mg

Bainbridge Island Vineyards Greek Garlic Chicken

Yield

8 servings

Ingredients

• 8 chicken legs (thighs and drumsticks attached; about 5 lb. total)
• 2/3 cup minced garlic (about 3 heads)
• 1/2 cup lemon juice
• 1/4 cup olive oil
• 2 1/2 tablespoons dried oregano
• 2 tablespoons coarse-ground pepper
• 1 to 2 tablespoons salt
• 1/4 cup chopped parsley
• Parsley sprigs

Preparation

1. Rinse chicken, pat dry, and pull off and discard lumps of fat. Put legs in a rimmed 12- by 17-inch pan.

2. In a bowl, mix minced garlic, lemon juice, olive oil, oregano, pepper, and salt. Smear garlic mixture evenly over chicken, then arrange legs, cut side down, in a single layer.

3. Bake in a 375° oven until skin is well browned, about 1 1/2 hours (1 1/4 hours in a convection oven). After 45 minutes, baste chicken with pan juices every 10 to 15 minutes.

4. Transfer chicken to a warm platter. Skim and discard fat from drippings. Add 1/2 cup boiling water to pan, stir to loosen browned bits, and pour sauce into a bowl.

5. Scatter chopped parsley over chicken; garnish with parsley sprigs. Add sauce to taste.

Nutritional Information

Calories:

419 (56% from fat)

Protein:

38g

Fat:

26g (sat 6.1)

Carbohydrate:

7.5g

Fiber:

0.8g

Sodium:

420mg

Cholesterol:

129mg

Baked Gigantes in Tomato Sauce

Yield

8 servings (serving size: about 1 cup)

Ingredients

• 1 pound dried gigantes beans or large dried lima beans (about 2 1/2 cups)
• 1/4 cup extravirgin olive oil
• 3 cups chopped onion
• 1 cup chopped celery
• 1 cup finely chopped carrot
• 3 garlic cloves, minced
• 2 teaspoons dried oregano
• 1 (28-ounce) can crushed tomatoes, undrained
• 1/4 cup chopped fresh flat-leaf parsley
• 2 tablespoons chopped fresh or 2 teaspoons dried dill
• 2 teaspoons honey
• 1 1/4 teaspoons salt
• 1/2 teaspoon freshly ground black pepper
• Cooking spray

Preparation

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain beans. Cover with water to 2 inches above beans, and bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are tender. Drain beans.

Preheat oven to 325°.

While beans cook, heat oil in a large nonstick skillet over medium heat. Add onion, celery, carrot, and garlic; cook 10 minutes, stirring occasionally. Stir in oregano and tomatoes; simmer 10 minutes. Stir in parsley, dill, honey, salt, and pepper. Combine the cooked beans and tomato mixture in a 3-quart casserole coated with cooking spray. Bake at 325° for 1 hour.

Nutritional Information

Calories:

325 (20% from fat)

Fat:

7.3g (sat 1g,mono 5g,poly 0.8g)

Protein:

15g

Carbohydrate:

52.1g

Fiber:

14.5g

Cholesterol:

0.0mg

Iron:

5.5mg

Sodium:

643mg

Calcium:

112mg

Anthos Lentil Soup

Yield

6 cups (serving size: 1 cup)

Ingredients

• 2 tablespoons olive oil
• 1 1/2 cups cubed peeled baking potato (about 8 ounces)
• 1 cup finely chopped carrot (about 2 medium)
• 1 cup finely chopped celery
• 3/4 cup finely chopped parsnip
• 1/3 cup finely chopped shallots
• 3 tablespoons sherry vinegar
• 6 cups fat-free, less-sodium chicken broth
• 3/4 cup brown lentils
• 2 bay leaves
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon kosher salt

Preparation

Heat olive oil in a large Dutch oven over medium-high heat. Add potato, carrot, celery, parsnip, and shallots to pan; sauté for 7 minutes or until tender. Add sherry vinegar to pan, scraping pan to loosen browned bits. Add chicken broth, lentils, and bay leaves to pan; bring to a boil. Reduce heat, and simmer 45 minutes or until lentils are tender. Discard bay leaves.

Transfer half of lentil mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth, scraping sides. Return lentil mixture to pan; stir in pepper and salt.

Nutritional Information

Calories:

203 (23% from fat)

Fat:

5.2g (sat 0.8g,mono 3.5g,poly 0.7g)

Protein:

10g

Carbohydrate:

29.6g

Fiber:

10.7g

Cholesterol:

0.0mg

Iron:

2.8mg

Sodium:

501mg

Calcium:

55mg