Saturday, October 18, 2008

Italian Meatball Soup

I found this in my latest Chatelaine magazine (also online). Very tasty, filling, and fairly healthy. Could be made vegetarian if you used beans instead of making the meatballs. Serve with some grated fresh parmesan and a crusty whole grain roll.

8 cups chicken broth (could use veggie)
1 1/2 tsp Italian seasoning or 1/2 tsp each dried oregano leaves, thyme and basil
2 cups bite-size pasta pieces, any type
1 egg
1 tsp dried basil
1/2 tsp salt
1/2 cup freshly grated Parmesan
1 lb ground chicken or beef (I used turkey)
2 large tomatoes, chopped (or two cups canned, diced)
1 medium zucchini, chopped

1. Pour broth into a large saucepan and set over high heat. Add Italian seasoning and bring to a boil. Measure out uncooked pasta. If using spaghetti or lasagna, for example, simply break into bite-size pieces. When broth boils, stir in pasta. Reduce heat to medium.

2. Immediately crack egg into a large bowl. Sprinkle with basil, salt and Parmesan. Whisk until mixed. Crumble in chicken. Using a fork or your hands, work in until evenly mixed. With wet hands, form mixture into small balls about the size of a cherry and drop right into the soup as each is formed. Stir occasionally. Then add tomatoes and zucchini. Continue to boil gently until pasta and vegetables are tender and meatballs are cooked through. Total cooking time for pasta will be at least 10 min.

Nutrients per cup (250 mL)
13g protein
6g fat
16g carbohydrates
1g fibre
67mg calcium
777mg sodium
Preparation time 15 min
Cooking time 10 min
Makes 12 cups (3 L)

No comments: