Argentinean Beef Meatball Soup

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junio 27, 2015

Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.
[timer length=25]25 Minutes[/timer]

  • Prep: 20 mins
  • Cook: 25 mins

  • 20 mins

    25 mins

    45 mins

  • Productos: 6 Servings

Instrucciones

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.

Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Tip: For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender. *Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like. *Use a sodium-reduced chicken broth for salt conscious cooking.
A good source of Iron (19% RDI) and an excellent source of Zinc (34% RDI).

Ingredientes

1 tsp (5 mL) olive oil

1 cup (250 mL) chopped onion

2 cloves garlic, minced

½ tsp (2 mL) chili powder

1 container (900 mL)sodium-reduced chicken broth

1 cup (250 mL) rinsed and drained canned black beans

1 cup (250 mL) frozen corn

1 cup (250 mL) sliced grape tomatoes

Chopped fresh cilantro and lime wedges

MEATBALLS:

12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef

½ cup (125 mL) dried whole wheat bread crumbs

¼ cup (50 mL) bottled salsa

¼ cup (50 mL) chopped fresh cilantro

¼ cup (50 mL) grated carrot

¼ cup (50 mL) finely chopped green onions

½ tsp (2 mL) chili powder

½ tsp (2 mL) ground cumin

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Información nutricional

Calorías192
Proteínas17 g
Grasas Totales6 g
Total Carbohydrates18 g