Italian Wedding Soup
Ingredients
The meatballs
-
6
oz
99% fat free ground turkey breast
-
2
tablespoons
plain bread crumbs
-
5
tablespoons
grated Parmesan cheese
-
¾
teaspoon
Italian seasoning
-
⅛
teaspoon
garlic powder
-
1
large
egg white
-
1
tablespoon
skim milk
-
1
tablespoon
olive oil
The soup
-
½
cup
diced onion
-
2
medium
carrots, grated or diced
-
2
cloves
garlic, minced
-
64
oz
99% fat free reduced sodium chicken broth
-
½
cup
uncooked whole wheat orzo
-
2
cups
thinly sliced raw kale
-
Salt and black pepper
to taste
-
1
tablespoon
olive oil
Instructions
- Combine ground turkey, garlic powder, 1 tablespoon Parmesan, breadcrumbs, Italian seasoning, egg white, and milk in a large bowl and mix well.
- Roll the mixture into 30 mini meatballs.
- Heat 2 teaspoons of olive oil in a large pot over medium heat and brown the meatballs on all sides, then set aside.
- In the same pot, add remaining olive oil, carrots, onion, and garlic, seasoning with salt and pepper, and cook until softened.
- Add chicken broth to the pot and bring to a boil.
- Add the meatballs, remaining Parmesan, orzo, and kale to the boiling broth, stir, and return to a boil.
- Cover and simmer for about 15 minutes until the orzo and meatballs are cooked through.
Nutrition Facts (estimated)
Servings
6
Calories
169
Total fat
5g
Total carbohydrates
18g
Total protein
14g
Sodium
20mg
Cholesterol
0mg
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