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Italian-style chicken meatball soup

0
Main Meals (Dinners)
2 peopleServes
2
Prep   30 min
Cook   25 min
Other   30 min (Cooling)
  • Zucchini, 2 medium
  • White onion, chopped, ⅓ cup(s)
  • Ground chicken, 6 oz
  • Dried mixed herbs, 4 tsp(s)
  • Parsley, fresh, 2 tbsp(s), finely chopped
  • Extra virgin olive oil, 1½ tbsp(s)
  • Celery, 2 stalk(s), medium, diced
  • Carrots, 1 medium, halved, thinly sliced
  • Low sodium chicken stock, 2 cup(s)
  • Tomatoes, canned, diced, no salt added, 1 x 14.5 oz can(s)
  • Canned cannellini beans, ⅓ cup(s), rinsed
  • Baby spinach, 1 cup(s), shredded

Method

Preheat oven 400°F. 

To make the meatballs, shred 1 of the zucchini and then squeeze the excess moisture out using a cloth or paper towel. Add the shredded zucchini and half the onion to a bowl with ground chicken, dried mixed herbs and parsley. With clean hands, mix well. Using 1 tablespoon of mixture per meatball, shape into 14 meatballs. Place on a tray, cover and refrigerate for 30 minutes, if time permits (you can make these ahead and leave in the fridge overnight).

Heat 1 tablespoon oil in a deep non-stick skillet over medium heat. Add the meatballs and cook, turning frequently, for 2 minutes, or until golden on the outside. Transfer to a baking sheet. Bake in the oven for 6 minutes or until cooked through.

To make the soup, add remaining ½ tablespoon oil to the skillet. Add celery, carrot and the remaining onion. Cook, stirring often, for 3 minutes. Add the stock and tomatoes. Bring to a gentle boil. Boil gently for 5 minutes, until the soup thickens slightly. Meanwhile, chop the remaining zucchini.

Add the meatballs, chopped zucchini and cannellini beans to the soup. Cook for 5 minutes until zucchini has softened. Remove from the heat, stir in the spinach. Season and serve.

TIP: The soup will keep for three days in the fridge and is best reheated gently in a saucepan over low-medium heat.

Nutrition facts per serve
Makes 2 serves

Food Groups

V
Vegetables
4.4
F
Fruits
0
C
Carbohydrates
0
PD
Protein/Dairy
1.6
Ft
Fats
1.9
S
Sweets
0

Nutrition Facts

Calories394
Total Fat18.7 g
- Saturated Fat3.7 g
Cholesterol73.1 mg
Sodium864 mg
Total Carbohydrate33.8 g
- Dietary Fiber12 g
- Total Sugars16 g
-- Added Sugars0 g
Protein27.7 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.

Join Now