Name: Argentinean Beef Meatball Soup
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 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

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.
25 Minutes

CategoryMeatballs, Soups, Ground Beef, SimmeringDifficultyBeginner

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.

Yields1 Serving

Prep Time20 minsCook Time25 minsTotal Time45 mins

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

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).

Ingredients

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

Directions

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.

Argentinean Beef Meatball Soup

Ingredients Directions

Argentinean Beef Meatball Soup

Ingredients

Directions

Notes

Dejar un comentario

Deja una respuesta

CONTÁCTANOS

Regístrate a nuestro newsletter mensual.

Síguenos en Nuestra Redes Sociales

MAPA DEL SITIO