Sunday, February 7, 2016
Tuesday, February 2, 2016
Italian Meatball Soup
This cozy soup is quick—less than 30 minutes from pantry to plate—and loaded with protein and fiber. The shortcut is to start with frozen meatballs. To make this dish vegetarian-friendly, substitute with meatless meatballs and use vegetable broth instead of beef broth.
Italian Meatball Soup
Ingredients
- 3 teaspoons olive oil, divided
- 30 (1/2-ounce or 15 grams per meatball) fully-cooked frozen Italian-style meatballs, unthawed
- 1 large (150 grams) onion, chopped
- 1 medium (120 grams) red bell pepper, chopped
- 3 garlic cloves, minced
- 2 teaspoons dried (salt-free) Italian seasoning
- 1/2 cup (115 grams) dry white wine
- 4 cups (960 grams) low-sodium beef broth
- 1 (15-ounce or 425 grams) can reduced-sodium cannellini beans, rinsed and drained (certified gluten-free if necessary)
- 2 cups (60 grams) packed baby spinach leaves
- 6 teaspoons grated Parmesan cheese
Directions
Heat 2 teaspoons oil in a Dutch oven or soup pot over medium heat. Add meatballs; cook 2 to 3 minutes, turning occasionally, until browned on all sides. Transfer to a plate; set aside.
Heat remaining 1 teaspoon oil in same pot. Add onion, bell pepper, garlic, and seasoning; cook, stirring frequently, 3 minutes or until tender. Stir in wine; cook 1 minute or until wine almost evaporates. Stir in broth, reserved meatballs, and beans.
Bring mixture to a boil, reduce heat, and simmer 10 to 12 minutes or until meatballs are heated through and vegetables are tender. Stir in spinach; cook 1 minute until wilted. Sprinkle each serving with 1 teaspoon Parmesan cheese.
Nutrition Information
Serves: 6 | Serving Size: 1 1/2 cups (includes 5 meatballs and 1 teaspoon cheese per serving)
Per serving: Calories: 317; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 45mg; Sodium: 870mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g
Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 30%; Vitamin C: 42%; Calcium: 11%
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