Zorba’s Chowder

Avgolemono soup is a delicious traditional Greek dish, warm and satisfying when the weather is cool. It needn’t be high in fat or cholesterol; for the soup base, use homemade defatted chicken broth or canned nonfat, low-sodium chicken broth. Try nonfat egg substitute and lemon juice instead of whole eggs. And cod--rather than the traditional chicken or lamb--is a nice switch.

Avgolemono Soup With Cod

Active Work Time: 10 minutes * Total Preparation Time: 35 minutes

2 cloves garlic, minced

1 cup minced onion

Olive oil cooking spray

4 cups nonfat chicken broth

2 cups water

1/2 cup orzo pasta

1 pound cod, cut into 2-inch chunks

1 teaspoon salt

Freshly ground pepper

1/2 cup lemon juice

1/2 cup nonfat egg substitute

1 tablespoon chopped dill

1 to 2 green onions, chopped, for garnish

* Saute garlic and onion over low heat in large saucepan sprayed with nonstick cooking spray until onion is tender and just beginning to brown around edges, 3 to 4 minutes.

* Stir in broth and water. Bring to boil. Add orzo and cook until orzo is tender, about 12 minutes. Reduce heat to low simmer. Stir in cod. Let steep until cod is opaque and fish flakes easily when tested with a fork, 4 to 5 minutes. Season to taste with salt and pepper.

* Combine lemon juice and egg substitute in small bowl. Add about 1 cup broth to egg mixture and stir all into soup. Heat over low heat and stir until soup thickens slightly, 30 seconds to 1 minute. Stir in dill. Garnish with green onions.

7 (1-cup) servings. Each serving: 110 calories; 486 mg sodium; 22 mg cholesterol; 1 gram fat; 10 grams carbohydrates; 16 grams protein; 0.15 gram fiber.

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Bowl and towel from Crate & Barrel stores.