Michelle's Freefrom Avgolemono Soup

Corn, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free

This classic Greek soup is usually made with white rice but brown rice or quinoa works just as well. You need to be careful to add the hot stock very slowly to the egg as if you do it too fast, the egg will cook too quickly and the texture will be slightly like scrambled eggs!  Still delicious but not quite as polished as you might like!
The chicken can be used just sliced cold or to make ‘Cold chicken with tomato and coconut milk sauce’.

Serves 6

Ingredients

  • 1 medium size chicken, free range or, if not too expensive, organic, with giblets if possible
  • 1 large onion, peeled and chopped
  • 1 large carrot, scrubbed and sliced thickly
  • 1 stalk celery, cleaned and chopped
  • 3–4 mushrooms, wiped and sliced
  • several sprigs of parsley
  • several fresh bay leaves
  • large sprig thyme
  • 1 tsp black peppercorns
  • sea salt and freshly ground black pepper
  • 50g / 2 oz quinoa grains or wholegrain rice
  • 3 eggs, separated
  • juice 1-2 lemons

Method

  1. Put the chicken with the giblets into a large pan and add the onion, carrot, celery, mushrooms, parsley, bay leaves, thyme and peppercorns.
  2. Add 1.5 litres / 2½  pints of cold water (enough to totally immerse the chicken) then cover and bring very slowly to the boil.
  3. Turn down the heat and simmer very gently for 1½– 2 hours.
  4. Put the rice or quinoa into a largish pan and add approximately 500ml / 15fl oz of the stock.
  5. Bring to the boil and cook briskly until the grains are cooked through.
  6. Meanwhile, allow the chicken to cool in the stock and then remove it and set aside to be eaten cold or made into another dish.
  7. Strain the stock and discard the vegetables.
  8. Season the stock to taste.
  9. Add a generous litre/ 2 pints of stock to the quinoa or rice in the pan.
  10. Do not reheat but cover so that it does not get too cold.
  11. Separate the eggs and whisk the whites in a food processor for a minute.
  12. Add the yolks and whizz again.
  13. Very gradually, add small ladlefuls of the cooling stock, whizzing for a couple of seconds at each addition until the processor is full then gradually return the whizzed, eggy soup to the main pot.
  14. Mix thoroughly then season to taste with lemon juice and serve at once.

Serves 6 – per portion:

243 Calories
42g Protein
6g Fat ( 1.5g Sat fat, 2.5g mono, 1g poly)
8g Carbohydrate of which 3g Sugar
3g Fibre, 147mg Sodium, 0.37g salt
43mg Calcium

Good Source: Mg, Niacin, B6

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