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Meatball and Pasta Soup
Prep time: 20 minutes
Cook time: 35 minutes
Soup Ingredients
2 tablespoons olive oil, separated
1 large onion, slivered
1 clove garlic, minced or pressed
2 stalks of celery, sliced thinly
2 carrots, sliced in "coins"
1 teaspoon dried basil
¼ teaspoon dried thyme
¼ teaspoon dried oregano
1 large can diced tomatoes (20 oz.)
Two 14.5 oz cans beef broth
1 cup dry red wine
1 cup water
2 cups uncooked bow tie pasta
2 medium zucchini (about 1 lb.), cut in 1/2 inch slices and then in half moons
½ red sweet pepper, chopped
Salt
Fresh Parmesan cheese, grated
Meatball Ingredients
1 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1 egg, beaten
¼ cup soft breadcrumbs
¼ cup grated Parmesan cheese
¾ teaspoon salt
1 clove garlic, minced or pressed
Directions
1. In a 4 to 6 quart Dutch oven, heat 1 tablespoon olive oil over medium heat. Add onion, garlic, celery and carrot. Cook for 5 minutes, stirring occasionally.
2. Add next 7 ingredients, basil through water. Raise heat and bring to a boil.
3. In a medium bowl mix the meatball ingredients. Form into 1-inch meatballs.
4. Preheat a skillet with 1 tablespoon of olive oil. Add meatballs and brown.
5. As they brown, move meatballs from skillet to soup pot. Meatballs do not need to be cooked through; they will continue cooking in the soup.
6. Reduce heat on the soup to a simmer. Add zucchini and red pepper.
7. In a separate pot, cook pasta until nearly tender, 12 to 15 minutes.
8. Add pasta to soup when vegetables are tender to taste. Salt, if desired.
9. Serve with Parmesan cheese sprinkled over each serving.
Makes 4 to 6 servings.
Cooking Tip:If you prefer, leave out the pasta and add homemade croutons. Cut three slices of bread into cubes. Toss with one tablespoon of olive oil, 1/4 teaspoon salt and 1/8 teaspoon pepper. Bake at 350 for about ten minutes or until lightly browned on all sides, tossing once. Cool to room temperature.
Nutritional Analysis Per Serving
Using Laura's 92% Lean Ground Beef
CALORIES 391 (31% from fat); FAT 13.5g (sat 4.4g); PROTEIN 26.1g; CARB 35.6g; FIBER 4.3g; CHOL 85mg; IRON 14.7mg; SODIUM 1,748mg
Diabetic Exchanges: 2 starch; 1 vegetable; 2 lean meat; 1 fat
Using Laura's 96% Lean Ground Round
(Low Fat Recipe)
CALORIES 378 (25% from fat); FAT 10.5g (sat 3.1g); PROTEIN 28.1g; CARB 35.6g; FIBER 4.3g; CHOL 85mg; IRON 8.0mg; SODIUM 1,758mg
Diabetic Exchanges: 2 starch; 1 vegetable; 3 very lean meat; 1 fat
