The Great Greek Avgolemono Chicken & Rice Soup Hack (Low-GI)

If you love the silky, bright, comforting magic of a classic Greek lemon soup but avoid it to keep your blood sugar from spiking, this Greek Avgolemono Chicken & Rice Soup is the ultimate culinary game-changer.

Traditional avgolemono gets its thick, velvety texture from starchy white rice, which can play havoc with your insulin levels. This metabolic-friendly remake swaps the starch for grain-free, zero-calorie Shirataki rice. To replace the texture lost from traditional rice starches, the classic egg-and-lemon (avgolemono) emulsion gets an upgrade with a small touch of mashed ripe avocado. The result is an incredibly luxurious, citrusy, and deeply comforting broth packed with tender shredded chicken breasts and aromatic fresh dill. It delivers 100% of the authentic Mediterranean flavor you crave, with virtually zero glycemic impact.

Glycemic Index Profile

The Synergistic Effect: By building a classic comforting soup entirely out of lean proteins, soluble konjac fiber, and healthy fats, you create a zero-glycemic-spike meal. The glucomannan fiber in the shirataki rice acts like a sponge in the digestive tract, actively flattening glucose curves and reducing post-meal insulin demands.

Print Recipe

The Great Greek Avgolemono Chicken & Rice Soup Hack (Low-GI)

Courses: Dinner, Lunch, Soup

Total Time 1 hr 15 mins

Servings: 4 Calories: 389

Description

This high-protein, creamy Greek soup whisks you away to Athens with every lemony-Dill mouthful. The unique ingredient combo brings protein from chicken and eggs together with a garlicky citrus broth, paired with PCOS-friendly Shiratki rice for fullness and satisfaction. Goodbye hunger! Kaliméra satisfaction!

Ingredients

Servings

• 680 g boneless, skinless chicken breasts (trimmed)
• salt & pepper
• 12 strips lemon zest (3 inch) (plus 6 tablespoons juice, plus extra juice for serving)
• 2 sprigs fresh dill (plus 2 teaspoons chopped)
• 2 tsp coriander seeds
• 1 tsp black peppercorns
• 1 clove garlic (peeled and smashed)
• 8 cups fat-free chicken broth
• 320 g Shirataki rice ((2 cups per 320 g))
• 2 large eggs
• 2 tbsp mashed ripe avocado

Instructions

1. Cut each chicken breast in half lengthwise. Toss with 1 ¾ teaspoons salt and let stand at room temperature for at least 15 minutes or up to 30 minutes. Cut 8-inch square of triple-thickness cheesecloth. Place lemon zest, dill sprigs, coriander seeds, peppercorns, and garlic in center of cheesecloth and tie into bundle with kitchen twine. You’re making a spice bundle.
2. Bring broth, Shirataki, and spice bundle to boil in large saucepan over high heat. Reduce heat to low, cover, and cook for 5 minutes. Turn off heat, add chicken, cover, and let stand for 15 minutes.
3. Transfer chicken to large plate and discard spice bundle. Using two forks, shred chicken into bite-size pieces. Using ladle, transfer 1 cup cooked Shirataki rice to blender (leave any liquid in pot). Add lemon juice and eggs and avocado to blender and process until as smooth as possible, about 1 minute.
4. Return chicken and any accumulated juices to pot. Return soup to simmer over high heat. Remove pot from heat and stir in egg mixture until fully incorporated. Stir in chopped dill and season with salt, pepper, and extra lemon juice to taste. Serve.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 389kcal

% Daily Value *

Total Fat 13g20%

Saturated Fat 3g15%

Cholesterol 256mg86%

Sodium 1849mg78%

Potassium 946mg28%

Total Carbohydrate 2g1%

Dietary Fiber 4g16%

Sugars 3g

Protein 58g116%

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Vitamin C 16 mg

Calcium 4 mg

Iron 12 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

We are using avocado in place of egg yolk to attain a thickening agent with less calories, fat, and sodium.

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