LEMON CHICKEN AND RICE SOUP

5 scallions, trimmed
4 cups homemade chicken broth (recipe follows)
2 cups cooked rice, basmati preferred
cayenne pepper to taste
4 eggs
1/4 cup freshly squeezed lemon juice
salt and freshly ground black pepper to taste

Chop the scallions crosswise into 1/4-inch pieces (include the base and some of the green tops).

In a small pot, combine the homemade chicken broth, scallions, rice, and cayenne pepper. Cook over medium-low heat for 5 minutes.

While the soup cooks, scramble the eggs in a small bowl. When the soup is warm and the onion is tender, whisk the eggs into the broth (they will cook very quickly). Add the lemon juice; season with salt and pepper. Serve immediately.

Serves 4 (plus about 2 quarts extra broth)

Per serving: 185 calories, 25% fat (5.2 g; 1.5 g saturated), 49% carbs (22.6 g), 26% protein (11.4 g), 211 mg cholesterol, 1.5 g fiber, 716 mg sodium.

HOMEMADE CHICKEN BROTH

2 tablespoons unrefined safflower oil
1 medium onion, chopped (1 1/2 cups)
3 to 4 pounds chicken meat from thighs, legs, and wings, cut into 2-inch pieces
1 stalk celery, chopped
1 carrot, chopped
3 quarts boiling water
2 bay leaves
1 teaspoon salt

In a large pot, heat the oil and add the onion. Cook over medium heat until the onion softens and begins to turn golden, about 5 minutes. Transfer onion to a large bowl.

Add half the chicken meat to the pot and cook over medium-high heat, turning from time to time to sear, about 5 minutes. Transfer to the bowl with the onion, and repeat the process with the remaining chicken.

Return the cooked chicken and onion to the pot and cook over low heat until the chicken releases its juices, about 20 minutes.

Increase heat to high and add the celery, carrot, boiling water, bay leaves, and salt. Just before the soup begins to boil, lower the heat to simmer, cover the pot, and cook on low for about 20 minutes.

Strain the broth and discard the chicken pieces and vegetables (or save for another use). Use freshly made broth within 2 days, or freeze in portioned amounts for up to several months.

From: Elson M. Haas, M.D., author of Staying Healthy with the Seasons and A Cookbook for All Seasons
Source: Natural Health Magazine, October 2005