Meatball Soup

Meatball Soup

Ground chicken and lean ground beef lower the amount of fat in this soup.

CAL/SERV :

161

PREP TIME :

15 MINS

YIELDS :

8 SERVINGS

COOK TIME:

1 HOUR 30 MINS

INGREDIENTS

For meatballs:

  • ½ lb ground chicken
  • ½ lb ground lean beef
  • ½ small onion, chopped
  • 2 small tomatoes, chopped
  • ½ tsp oregano
  • 4 Tbsp instant corn flour (masa harina)
  • ½ tsp ground black pepper
  • 2 cloves garlic, minced
  • ½ tsp salt

For soup:

  • 10 C water
  • 1 Tbsp annato seed (achiote)
  • 1 bay leaf
  • ½ small onion, chopped
  • ½ C chopped green pepper
  • 1 tsp mint (yerba buena), divided
  • 2 medium carrots, chopped
  • 1 medium chayote (christophine), chopped
  • 2 C chopped cabbage
  • 2 celery stalks, chopped
  • 1 package (10 oz) frozen corn
  • 2 medium zucchini, chopped
  • ½ C minced cilantro

INSTRUCTIONS
  1. In a large stock pot, combine water, annato, bay leaf, ½ chopped onion, green pepper, and ½ teaspoon of mint. Bring to a boil.
  2. Meanwhile, prepare the meatballs: In a bowl, combine chicken and beef, the other half chopped onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well.
  3. Form into 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
  4. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.
  5. Serve warm, garnished with cilantro and the rest of the mint.

Nutrition (per serving):

Calories 161, Total fat 4 g, Saturated fat 1 g, Cholesterol 31 mg, Sodium 193 mg, Calcium 47 mg, Iron 2 mg
*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute