Italian Egg Drop Soup

      3 - 15 oz. cans of vegetable broth

      2+ cups water (enough to make a total of 8 cups liquid between broth + water)

      1 1/3 cups whole-wheat medium pasta shells or other small pasta (4 ounces)

      1 15-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

1. 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.
2. 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.

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)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 medium-fat meat