The Calories In, Calories Out Cookbook by Catherine Jones

Author:Catherine Jones [Jones, Catherine and Trujillo, Elaine, MS, RDN]
Language: eng
Format: epub
Publisher: The Experiment
Published: 2014-01-01T05:00:00+00:00

Italian Meatball and Noodle Soup with Greens

ITALIAN MEATBALL AND NOODLE SOUP WITH GREENS

My husband loves this soup because it reminds him of a dish his mother used to make during his childhood. The mixture for the meatballs can be made up to 1 day in advance. Using only the egg white keeps them light. Any kind of small pasta, such as orzo, can be substituted for the angel hair. This soup does not freeze well.

SERVES 6

Chicken Meatballs (makes about 60 meatballs)

12 ounces (360 g) ground chicken

½ cup (35 g) panko bread crumbs

⅓ cup (30 g) grated Parmesan cheese

¼ cup (15 g) thinly sliced scallions

1 large egg white

½ teaspoon salt, or to taste

Freshly ground pepper, to taste

2 tablespoons minced jarred sun-dried tomatoes in oil, drained

1 teaspoon Italian seasoning

1 teaspoon dried thyme or oregano

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh flat-leaf parsley

Soup

10 cups (2.5 liters) low-sodium fat-free stock

One 14.5-ounce (411 g) can diced tomatoes, with their juices

3 tablespoons tomato paste

1 cup (3 ounces/100 g) broken angel hair pasta (about 1-inch/2.5 cm long pieces)

4 cups (100 g) thinly sliced escarole, young kale, or your favorite greens, sliced

Optional Garnishes per Serving

Chopped fresh basil or 1 teaspoon Reduced-Fat Walnut-Basil Pesto

1 tablespoon shredded or grated Parmesan cheese

1. To make the chicken meatballs, combine all of the ingredients in a large bowl and mix until well blended. Form the meatballs into teaspoon-size balls (or whatever size you like) and place them on a large plate or tray. Cover and refrigerate until ready to use.

2. To make the soup, bring the stock, diced tomatoes, and tomato paste to a boil in a large nonreactive pot, then reduce the heat to a simmer. Add the meatballs and cook for 10 minutes. Add the pasta and cook for 5 minutes, or until the meatballs and pasta are completely cooked. Add the greens and cook for 5 minutes.

3. Adjust the seasoning, and serve the soup garnished, if desired.

221 CALORIES IN | 1 SERVING SOUP WITHOUT GARNISHES

Protein: 20 g; Carbohydrates: 20 g; Fat: 7 g; Fiber: 4 g; Sodium: 530 mg; Carb Choices: 1; Diabetic Exchange: 1 Starch, 2 Medium-Fat Meat

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