Meatball Soup
Source of Recipe
Fan of Jane
List of Ingredients
2 egg whites
4 T quick oats
1/2 tsp garlic powder
1/2 tsp italian season
1 lb lean ground turkey
1 C chopped onion
1 C chopped celery
1 C chopped carrot
1 C peeled & diced potatoes
2 garlic cloves minced
4 cans (14 1/2 oz each) reduced sodium chicken broth
1 can (28 oz) low sodium diced tomatoes, undrained
1 can (6 oz) no sodium added tomato paste
2 tsp Mrs. Dash tomato basil
3/4 cup small pasta (the recipe called for alphabet shapes)Recipe
For meatballs - combine first 5 ingredients and shape into bite-sized meatballs. Bake at 400 degrees for 15 min. Remove and set aside.
In large saucepan or Dutch oven, saute onion, celery, carrots & potatoes in some of the broth until crisp tender. Add garlic and saute 1 minute longer. Add remaining broth, tomatoes, tomato paste and seasonings and bring to a boil. Add pasta and cook for 5 minutes. Reduce heat, add meatballs. Simmer uncovered for 15 to 20 minutes or until vegetables are tender.
Makes 9 servings
each = 1 carb, 1 protein and 2 vegs; 196 calories
Original poster's modifications:
1. I subsitituted 2C brown rice for the potatoes & pasta (just my own preference)
2. Instead of chicken broth, I used the very low sodium chicken bouillion and water
3. I made sure that the number of meatballs I made was evenly divisible by 9 (I made 45) so I could portion them evenly
To portion out, I put out 9 bowls, split the meatballs (5 per bowl) then put a heaping measuring cup full of soup in each bowl and evenly distributed the little that was left. I transferred the soup in 5 of the bowls to ziploc bags and froze for later use. I've had some of the frozen soup reheated and it tastes just as good. I found this to be a nice hearty lunch on a cold winters day.
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