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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 273.4
  • Total Fat: 4.7 g
  • Cholesterol: 43.2 mg
  • Sodium: 780.7 mg
  • Total Carbs: 34.0 g
  • Dietary Fiber: 5.7 g
  • Protein: 25.1 g

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Minestrone with Meatballs based on Cooking Smart for a Healthy Heart

Submitted by: JMB369

Introduction

A Hearty Soup that's a meal in itself, but still light A Hearty Soup that's a meal in itself, but still light
Number of Servings: 4

Ingredients

    1 tsp olive oil
    1 small onion, finely chopped
    3 cloves garlic, minced
    8 oz boneless, skinless, turkey breast, ground
    3 Tbl old fashioned rolled oats
    1/4 cup 1% milk
    1/4 cup grated or shredded Parmesan
    1/2 cup fresh basil
    3/4 tsp salt
    2 cups reduced sodium fat-free chicken broth
    1 1/2 cups canned tomatoes, with juice
    2 cups water
    2/3 cup small bow-tie pasta or shells (2 1.2 oz)
    4 cups kale, chard or other greens
    1 yellow summer squash, quartered lengthwise and thickly sliced

Tips

Serve with slices of whole wheat peasant bread on the side and a mixed citrus cup for dessert.

it's worth using fresh basil for this soup, but ok to substitute dried if you don't have fresh. In that case reduce the amount.

We sometimes add half a can of white canelloni beans for a more authentic minestrone, but you will need to adjust the Nutritional Information if you do this.

Remember this is a flexible home-style soup. You can use zucchini if yellow summer squash is unavailable, or add some green beans.

I have successfully made this with quinoa or corn pasta because I don't eat wheat. Just follow the cooking times on the box of pasta that you choose. And remember this is soup, so your pasta should be small!


Directions

1.In medium nonstick pan, heat oil over low heat. Add onion and garlic and cook, stirring frequently until onion is tender, about 5 minutes. Transfer to med bowl and allow to cool slightly.
2. Mix ground turkey with onion mixture.
3. Add oats, milk, 2 TB Parmesan, 2 TB basil, and 1/4 tsp salt & mix to combine. Gently shape into 24 small meatballs.
4. In dutch oven, combine remaining 1/2 tsp slat (less if you use regular chicken broth), the chicken broth, tomatoes and water. Bring to a boil over high heat. Add pasta and kale, and cook 5 minutes.
5. Reduce to a simmer, add remaining basil and meatballs, and cook for 1 minute. Add yellow squash, cover and simmer until meatballs are cooked through and kale is tender, about 5 minutes. Serve sprinkled with remaining 2 TB parmesan.

Serving Size: makes 6-8 side dish servings, 4 if main course

Number of Servings: 4

Recipe submitted by SparkPeople user JMB369.






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