A Better Albondigas aka inulin prebiotic infused Albondigas
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 260.3
- Total Fat: 11.5 g
- Cholesterol: 58.0 mg
- Sodium: 882.8 mg
- Total Carbs: 15.5 g
- Dietary Fiber: 2.8 g
- Protein: 22.1 g
View full nutritional breakdown of A Better Albondigas aka inulin prebiotic infused Albondigas calories by ingredient
Introduction
This is a dinner soup full of protein and vitamins .A substitute of sunchokes instead of potatos makes for a lower carb higher fiber option This is a dinner soup full of protein and vitamins .
A substitute of sunchokes instead of potatos makes for a lower carb higher fiber option
Number of Servings: 10
Ingredients
-
MEATBALL ingredients/prep :
16 oz 93% Lean Ground Beef
16 oz Turkey, Ground turkey, 93% lean
1/2 cup Jasmine Rice cooked
3 tbsp organic egg whites
1/2 cup onion Chopped
2 tbsp wheat Germ
2 tsp Trader Joes garlic salt grinder (sea salt with roasted garlic,parsley and onion)
1 tsp black pepper, ground
3 tbsp Extra Virgin Olive Oil
SOUP BASE :
4 cup Swanson Chicken Fat Free Chicken Broth Less Sodium
48 oz bottled Water
VEGETABLES for the soup:
4 cloves Garlic
1 cup Onion
15 organic baby carrots raw
1 cup Jerusalem Artichoke (Sunchoke)
1/2 cup chayote
1.5 cup zuccini Squash
4 stalk, celery large raw
2 medium whole Tomatoes, red, ripe, raw
2 cup kale, chopped
1 cup cilantro (leaves, fresh)
1/2 serrano pepper raw
SPICES :
4 tsp Mazola, Tomato Bouillon with chicken flavor
.25 tsp Crushed Red Pepper Flakes
.5 tsp Cumin (ground)
1 tsp Basil leaf,dry
.5 tsp Oregano, dry
1 tsp Thyme, dry
2 Bay Leaf
Tips
Season to your taste. I use a lower sodium salt for my recipes but if you are not watching your salt intake use your choice.
Directions
Step 1:
Thoroughly wash and chop all vegetables
Step 2:
Ad broth to medium-large stock pot
Ad garlic and 1 cup of onion to soup base and simmer
Step 3:
Ad meats to large mixing bowl
Ad egg whites,wheat germ,1/2 cup onion,rice,garlic sea salt blend and pepper to mixing bowl with meat.
Step 4:
With food grade handler gloves carefully fold ingredients in mixing bowl into meat.
Then knead and blend mixture evenly and roll into approximately 1 inch meatballs. Smaller than a golf ball but bigger than a marble
Set aside
Step 5:
Heat olive oil in large deep skillet
Stir soup base
Step 6:
When skillet is heated add as many meatballs to cover bottom of pan but with room to turn them over.
Thoroughly yet lightly,brown meatballs
Ad browned meat balls to soup base
if there are still meatballs left to brown repeat with remaining meatballs.
When all meatballs are in soup carefully ad 1/2 cup water to skillet and stir. Ad heated water from the skillet to the stock pot.
Step 7:
Ad carrots,sunchoke,chayote,celery,zuccini and serrano to the stock pot
Ad remaining water to stock pot and raise heat to a boil
Ad remaining spices except Bay leaf and stir,lower heat,cover and simmer for approx 20 minutes until vegetables are softened
Step 8:
When harder vegetables have softened ad tomato,kale and cilantro.
Stir,ad bay leaf and simmer for another 15 to 20 minutes or until soup reaches your desired consistency.
Serve,let cool a bit and enjoy!
Serving Size: makes approximately 10, 8oz servings with approx 4 meatballs per
Number of Servings: 10
Recipe submitted by SparkPeople user CHEEKY13MONKEYS.
Thoroughly wash and chop all vegetables
Step 2:
Ad broth to medium-large stock pot
Ad garlic and 1 cup of onion to soup base and simmer
Step 3:
Ad meats to large mixing bowl
Ad egg whites,wheat germ,1/2 cup onion,rice,garlic sea salt blend and pepper to mixing bowl with meat.
Step 4:
With food grade handler gloves carefully fold ingredients in mixing bowl into meat.
Then knead and blend mixture evenly and roll into approximately 1 inch meatballs. Smaller than a golf ball but bigger than a marble
Set aside
Step 5:
Heat olive oil in large deep skillet
Stir soup base
Step 6:
When skillet is heated add as many meatballs to cover bottom of pan but with room to turn them over.
Thoroughly yet lightly,brown meatballs
Ad browned meat balls to soup base
if there are still meatballs left to brown repeat with remaining meatballs.
When all meatballs are in soup carefully ad 1/2 cup water to skillet and stir. Ad heated water from the skillet to the stock pot.
Step 7:
Ad carrots,sunchoke,chayote,celery,zuccini and serrano to the stock pot
Ad remaining water to stock pot and raise heat to a boil
Ad remaining spices except Bay leaf and stir,lower heat,cover and simmer for approx 20 minutes until vegetables are softened
Step 8:
When harder vegetables have softened ad tomato,kale and cilantro.
Stir,ad bay leaf and simmer for another 15 to 20 minutes or until soup reaches your desired consistency.
Serve,let cool a bit and enjoy!
Serving Size: makes approximately 10, 8oz servings with approx 4 meatballs per
Number of Servings: 10
Recipe submitted by SparkPeople user CHEEKY13MONKEYS.
