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Italian-style chicken meatball soup
2
| Prep | 30 min | |
| Cook | 25 min | |
| Other | 30 min (Cooling) |
- Zucchini, 2 medium
- White onion, chopped, ⅓ cup(s)
- Ground chicken, raw, 6 oz
- Dried mixed herbs, 4 tsp(s)
- Parsley, fresh, 2 tbsp(s), finely chopped
- Extra virgin olive oil, 1½ tbsp(s)
- Celery, raw, 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 serving
Makes 2 servings
Food Groups
|
V
|
4.4 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
1.6 |
|
Ft
|
1.9 |
|
S
|
0 |
Nutrition Facts
| Calories | 394 |
| Total Fat | 18.7 g |
| - Saturated Fat | 3.7 g |
| Cholesterol | 73.1 mg |
| Sodium | 864 mg |
| Total Carbohydrate | 33.8 g |
| - Dietary Fiber | 12 g |
| - Total Sugars | 16 g |
| -- Added Sugars | 0 g |
| Protein | 27.7 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!