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Ингредиенты
- 2 x garlic cloves chopped
- 1 c. chopped onion Extra virgin olive oil cooking spray
- 4 c. nonfat chicken broth
- 2 c. water
- 1/2 c. orzo pasta
- 1 lb cod cut 2" chunks
- 1 tsp salt Freshly-grnd black pepper to taste
- 1/2 c. lemon juice
- 1/2 c. nonfat egg substitute
- 1 Tbsp. minced dill Minced green onion - (1 to 2) for garnish
Инструкции
- Saute/fry garlic and onion over low heat in large saucepan sprayed with nonstick cooking spray till onion is tender and just beginning to brown around edges, 3 to 4 min. Stir in broth and water. Bring to boil. Add in orzo and cook till orzo is tender, about 12 min.
- Reduce heat to low simmer. Stir in cod. Let steep till cod is opaque and fish flakes easily when tested with a fork, 4 to 5 min. Season to taste with salt and pepper.
- Combine lemon juice and egg substitute in small bowl. Add in about 1 c. broth to egg mix and stir all into soup. Heat over low heat and stir till soup thickens slightly, 30 seconds to 1 minute. Stir in dill. Garnish with green onions.
- This recipe yields 7 (1-c.) servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 342g | |
| Recipe makes 7 servings | |
| Calories 154 | |
| Calories from Fat 13 | 8% |
| Total Fat 1.44g | 2% |
| Saturated Fat 0.3g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 28mg | 9% |
| Sodium 617mg | 26% |
| Potassium 528mg | 15% |
| Total Carbs 16.95g | 5% |
| Dietary Fiber 1.5g | 5% |
| Sugars 1.86g | 1% |
| Protein 17.59g | 28% |
