Spinach and Meatball Soup Recipe

Notes:
A recipe from the Company’s Coming Heart-Healthy Cooking, page 74

Servings: 12

Ingredients:
Meatballs:

Grated light Cheese 2 tblsp
Fine dry bread crumbs 1/4 cup
Milk 2 tblsp
Gralic cloves, minced 1 to 2
Parsley chopped 2 tblsp
Pepper 1/8 tsp
Extra lean ground beef - 170 g (6 oz)
Lean ground pork - 170 g (6 oz)

Soup:
Reduced sodium beef stock - 8 cups
Diced tomatoes, reduced salt - 2 cups
Grated carrot - 1/2 cup
Dried sweet basil or oregano - 1/2 tsp
tiny pasta or spagetti broken up - 1 cup
fresh spinach leaves chopped - 2 and 1/2 cups or 10 oz (300 g) frozen

Directions:
Meatballs: Combine first 6 ingerdients in a medium bowl. Add beef and pork. Mix well. Shape into tiny meatballs, about 1 tsp each. Makes 64 meatballs.

Soup: Combine stock, tomatoes, basil and carrots. Bring to boil. Reduce heat to maintain gentle boil.

Add meatballs and pasta. Cover. Simmer about 5 minutes untill the meatballs are no longer pink in the centre and pasta is al-dente.

Add spinach, stir. Simmer uncovered for ~3 minutes until spinach is wilted and pasta is tender.
makes 12 cups (1 cup is a serving size)

Per 1 cup: 143 calories, 4.5 g total fat (1.5 mono, 0.6 poly, 1.4 saturated), 15 mg cholesterol, 16 g carbohydrate, 2 g fibre, 11 g protein, 147 mg sodium.

Submitted by:
Leida

 

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Tags: low calorie, Soups

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This entry was posted on Monday, April 20th, 2009 at 11:07 am and is filed under Easy Diet recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.