Serious Eats Healthy & Delicious: Italian Egg-drop Soup Recipe Recipe

Total time: 25 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 26g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Serious Eats Healthy & Delicious: Italian Egg-drop Soup Recipe? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Serious Eats Healthy & Delicious: Italian Egg-drop Soup Recipe Recipe

  • Net Carbs are 10% of calories per serving, at 26g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 40%. At 924mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Serious Eats Healthy & Delicious: Italian Egg-drop Soup Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 488 g )
Amount Per Serving
Calories: 268
Total Fat: 8g
Saturated Fat: 3g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 130mg
Sodium: 924mg
Total Carbohydrates: 32g
Dietary Fiber: 6g
Sugar: 4g
Protein: 19g
Calcium: 224mg Iron: 3mg
Potassium: 542mg Vitamin A: 153mcg
Vitamin C: 11mg Vitamin D: 1mcg

Ingredients

  • 6 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 1/3 cups small whole-wheat pasta
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 bunch scallions, sliced, whites and greens divided
  • Dash of nutmeg
  • 3 cups chopped spinach, Swiss chard, or arugula, stems removed
  • 4 large eggs, lightly beaten
  • Freshly ground black pepper
  • 2 tablespoons freshly squeezed lemon juice
  • 6 tablespoons grated Parmesan cheese

Instructions

Visit Serious Eats's website to view the recipe instructions. (Via Edamam)