6 servings, about 1 1/2 cups each
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Nutrition Profile
Diabetes appropriate | Low calorie | Low saturated fat | Healthy weight | Heart healthy |
Ingredients
- 6 cups reduced-sodium chicken broth
- 2 cups water
- 1 1/3 cups whole-wheat medium pasta shells or other small pasta (4 ounces)
- 1 7-ounce can chickpeas, rinsed
- 1 bunch scallions, sliced, whites and greens divided
- Pinch of freshly grated nutmeg
- 3 cups chopped arugula, any tough stems removed
- 4 large eggs, lightly beaten
- Freshly ground pepper to taste
- 2 tablespoons lemon juice
- 6 tablespoons freshly grated Parmesan cheese
Preparation
- Combine broth, water, pasta, chickpeas, scallion whites and nutmeg in a Dutch oven; cover and bring to a boil over high heat. Uncover and boil for half as long as directed by the pasta package, 3 to 5 minutes.
- Stir in arugula and cook until wilted, about 1 minute. Reduce heat to low. While stirring the soup constantly, slowly add eggs; cook for 2 minutes. (The cooked egg will look like feathery strands.) Season with pepper and stir in the scallion greens and lemon juice. Ladle into 6 bowls and top with Parmesan.
Nutrition
Per serving: 196 calories; 6 g fat (2 g sat, 2 g mono); 145 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 14 g protein; 3 g fiber; 740 mg sodium; 461 mg potassium.
Nutrition Bonus: Folate (15% daily value)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 medium-fat meat
SOURCE: From EatingWell: March/April 2010
