Dinner · The Runner’s Kitchen
Lemon chicken, leek & orzo soup
A generous bowl of tender chicken, tiny pasta and sweet leeks, finished with lemon and parsley.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Black pepper, dried thyme and a little salt to taste. Seasonings are excluded from the estimate.
Listed allergens: wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 4 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 4.6* g
- Sugars
- 9.4 g
- Saturated fat
- 1.3* g
- Sodium
- 114.3 mg
- Potassium
- 1,193.4 mg
- Calcium
- 113.5 mg
- Magnesium
- 104.2 mg
- Phosphorus
- 484.8 mg
- Iron
- 2.95 mg
- Zinc
- 2.12 mg
- Selenium
- 33.3 µg
- Iodine
- 11.9* µg
- Vitamin A (retinol equivalents)
- 1,068.4* µg
- Vitamin D
- 0.30 µg
- Vitamin E
- 1.10* mg
- Vitamin K1
- 27.9* µg
- Thiamin (B1)
- 0.48 mg
- Riboflavin (B2)
- 0.31 mg
- Vitamin B6
- 1.06 mg
- Vitamin B12
- 0.00 µg
- Folate
- 107.4 µg
- Vitamin C
- 21.7 mg
- Niacin equivalents (B3)
- 27.8 mg
- Pantothenic acid (B5)
- 2.7* mg
- Biotin (B7)
- 6.0* µg
- Copper
- 0.3 mg
- Manganese
- 0.9 mg
- Chloride
- 324.6 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Trim and wash the leeks carefully, then slice. Dice the onion and carrot. Cut chicken into small, even pieces on a separate board.
- Warm the oil in a deep pan. Soften onion, carrot and leek for six to eight minutes; stir in crushed garlic for the final minute.
- Add chicken, dry orzo and 1,200 ml hot water. Bring to a gentle simmer and stir often so the pasta does not catch.
- Cook for about 12–15 minutes, until pasta is tender and chicken is fully cooked throughout. Add water if you prefer a looser soup.
- Stir in spinach until wilted. Add lemon juice and chopped parsley, taste and season, then divide into 4 portions.
Fit it around your training.
Why this combination?
Chicken supplies protein and orzo provides carbohydrate. Leeks bring sweetness; lemon and parsley keep the broth fresh rather than heavy.
When it could work for you
A warming lunch or dinner after a cold run. Add bread or increase the pasta if the portion needs to be more substantial for your day.
Plan food before, during & after your runStorage & leftovers.
Cool promptly in shallow containers and refrigerate within one to two hours. Eat within 48 hours or freeze. Reheat once until steaming hot throughout.
Make meal prep easierSomething for your next day.
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