Lemon Stelline chicken soup
I love a good chicken soup with lots of dill. This delicious soup is a riff on classic chicken noodle and lemon orzo. Plus it’s low FODMAP and gluten-free for folks who need that, but feel free to modify to your tastes and preferences by using garlic, yellow/white onion, wheat pasta, etc.
While it can be enjoyed anytime, I think it’s particularly nourishing after an IVF egg retrieval when you might feel bloated and may benefit from food that’s gentler on the digestive tract. Because of the low FODMAP ingredients (garlic-infused olive oil, green onion tops, gluten-free pasta,) as well as cooked veggies, it’s less likely to cause bloating but still provides fiber from the carrots, celery, spinach and whole grain pasta and fluid from the broth.
Plus fertility doctors often suggest consuming high-protein and high-sodium foods after egg retrieval to support electrolyte balance, and this recipe is rich in both protein and sodium. While there’s not much data to back up this recommendation, a comforting bowl of soup after an IVF cycle is a nutritious option regardless.
Let me know if you make it and what you think!
Lemon Chicken Stelline Soup
Prep time: 10 minutes
Cook time: 30-40 minutes
Serves ~6
Ingredients
1 Tbsp extra virgin olive oil (sub garlic-infused EVOO if you have it)
3 medium celery stalks, chopped
4 medium carrots, peeled & chopped
1 bunch green onions, green parts only chopped
½ tsp dried thyme
6-8 cups chicken stock (I use homemade or Gourmend chicken bone broth)
1.5 pounds uncooked boneless, skinless chicken breast or thigh, cubed
Large handful of fresh dill, finely chopped (about ½ cup)
3 cups chopped fresh spinach
1 lemon, juiced
Salt & pepper, to taste
1 box gluten-free stelline (star-shaped) pasta* (Jovial is my favorite)
Directions
In a large Dutch oven or pot, saute celery, carrots and green onions with thyme over medium heat in extra virgin olive oil. Cook for about 5 minutes, stirring occasionally, until veggies start to soften a bit and are slightly browned. Sprinkle with ½ tsp salt and pepper. Add stock, stir, turn up heat to medium high and bring to a boil.
Meanwhile, while stock is coming up to a boil, bring water to a boil in a separate pot. Once water is boiling, add stelline and cook per package directions.
After chicken stock and veggies are boiling, reduce heat to a simmer, cover with a lid and cook for about 15 minutes until carrots and celery are fork tender. Add in cubed chicken breast and/or thighs and cook for about 2 minutes.
Next, stir in chopped spinach and cook until wilted, about 2 more minutes. Turn off heat, stir in lemon juice. Add salt and pepper to taste (a lower sodium or no added sodium broth will need more salt than one that already has a good amount of sodium, hence the “to taste” recommendation!).
Add a serving of stelline to individual bowls and ladle soup over it.
NOTES
*Add more broth if you like a thinner soup, less if you want a thicker soup.
**I prefer to cook the pasta separately so it doesn’t get mushy in leftovers, but you could cook it directly in the soup.
***You can use rotisserie chicken or leftover roast chicken breast and/or thighs. You can also cook chicken directly in the broth, just make sure to check that it comes up to 165 degrees F before eating.
Bonus tip: You can also add a can of rinsed and drained chickpeas to this recipe when you add the cubed chicken for a boost of plant-protein and low FODMAP fiber (a ¼ cup serving of canned chickpeas is low FODMAP per the Monash App.) I’ve added chickpeas in previous versions of this soup.
