Meatball Soup
Ingredients
- 2 clove garlic
- 2 medium tomato, red
- 3/4 medium onion
- 2 cup, cubes Squash, winter, hubbard, raw
- 1 1/2 pound turkey, ground
- 2 large egg white
- 1/2 cup bread crumbs, seasoned
- 4 teaspoon Italian Seasoning
- 1 1/2 tsp, whole fennel seed
- 1 teaspoon salt
- 1/4 teaspoon black pepper, ground
- 1 none cooking spray
- 5 cup chicken broth, low-sodium
- 15 ounce great northern beans, canned
- 1 cup green peas, frozen
- 8 ounce rotini pasta, whole wheat, dry
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper, ground
- 1/8 cup chopped parsley, fresh
Instructions
- Preheat oven to 375 degrees.
- Mince garlic, dice tomato, and chop onion (3/4 cup worth). Peel, seed, and cut 8 ounces of hubbard squash (or other winter squash) into 3/4 inch pieces. Set aside.
- Combine turkey, egg whites, bread crumbs, 2 cloves minced garlic, 2 teaspoons Italian seasoning, fennel seeds, 1 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl.
- Shape turkey mixture into 36 meatballs.
- Place meatballs in lightly greased baking pan and bake 15-20 minutes or until browned and no longer pink in the center. Drain on paper towels. (Reserve 18 meatballs for another day in an air tight container in the refrigerator.)
- Spray large saucepan with cooking spray; heat over medium heat until hot. Cook and stir onion, squash and remaining 2 minced garlic cloves about 5 minutes or until onion is tender. Add remaining 2 teaspoons of Italian seasoning and cook 1 minute.
- Add chicken broth (3, 14.5 ounce cans), beans, tomatoes and peas; bring to a boil. Reduce heat and simmer covered, 5 minutes.
- Add pasta and simmer, uncovered about 10 minutes or until pasta is tender. Add meatballs during last 5 minutes of cooking time. Season to taste with salt and pepper. Ladle soup into bowls; sprinkle with parsley.
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Nutrition
Calories: 505kcal | Carbohydrates: 63g | Protein: 39g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 83mg | Sodium: 1763mg | Fiber: 8g | Sugar: 7g
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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