Italian Meatball Stew
- Number of Servings: 4
Ingredients
16 oz. 96/4 ground beef1 egg white3 tbsp plain bread crumbs2 tbsp fresh Italian parsley1/2 tsp. dried oregano1 medium garlic clove1/4 tsp. pepper2 tsp. olive oil1 med onion, diced1 med. rib of celery1 med. carrot, thinly sliced2 cups coarsely chopped escaroleone 15 oz. can diced tomatoes, undrainedone 14.5 oz. can of fat-free chicken broth1/2 c. water2 tbsp. tomato paste1/4 tsp. pepper2 tbsp. grated Parmesan cheese
Makes four 1.5 cup servings.*
Preheat oven to 400 degrees. Lightly spray baking pan w/ cooking spray.
Put the beef, egg white, bread crumbs, parsley, oregano, garlic and 1/4 tsp. pepper in bowl. Use hands or spoon to combine ingredients. Form into 24 meatballs, each about 1 tbsp. and about 1.5 inches in diameter (might end up with more since original recipe called for 12 oz. of beef and I used 16 oz...). Place meatballs in a single layer on baking pan and bake for 20 minutes.
Meanwhile, in a large saucepan, heat the oil over med-high heat. Cook onion, celery and carrot for 3-4 minutes, or until soft, stirring occasionally.
Stir in escarole, tomatoes with liquid, broth, water and tomato paste. Increase heat to high and bring to a simmer. Reduce heat and simmer, covered, for 10 minutes, or until escarole is tender. Stir in the meatballs and remaining 1/4 tsp. of pepper. Increase the heat to medium and return to a simmer. Ladle into four bowls and sprinkle with Parmesan.
*servings may be larger than 1.5 cups since the original recipe called for 12 oz. of beef and I used 16oz.
Number of Servings: 4
Recipe submitted by SparkPeople user THATSNOTFAB.
Preheat oven to 400 degrees. Lightly spray baking pan w/ cooking spray.
Put the beef, egg white, bread crumbs, parsley, oregano, garlic and 1/4 tsp. pepper in bowl. Use hands or spoon to combine ingredients. Form into 24 meatballs, each about 1 tbsp. and about 1.5 inches in diameter (might end up with more since original recipe called for 12 oz. of beef and I used 16 oz...). Place meatballs in a single layer on baking pan and bake for 20 minutes.
Meanwhile, in a large saucepan, heat the oil over med-high heat. Cook onion, celery and carrot for 3-4 minutes, or until soft, stirring occasionally.
Stir in escarole, tomatoes with liquid, broth, water and tomato paste. Increase heat to high and bring to a simmer. Reduce heat and simmer, covered, for 10 minutes, or until escarole is tender. Stir in the meatballs and remaining 1/4 tsp. of pepper. Increase the heat to medium and return to a simmer. Ladle into four bowls and sprinkle with Parmesan.
*servings may be larger than 1.5 cups since the original recipe called for 12 oz. of beef and I used 16oz.
Number of Servings: 4
Recipe submitted by SparkPeople user THATSNOTFAB.
Nutritional Info Amount Per Serving
- Calories: 266.8
- Total Fat: 8.7 g
- Cholesterol: 65.2 mg
- Sodium: 950.1 mg
- Total Carbs: 13.7 g
- Dietary Fiber: 3.2 g
- Protein: 32.6 g
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