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Argentinean Beef Meatball Soup

Yields1 ServingPrep Time20 minsCook Time25 minsTotal Time45 mins

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.

 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
1

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.

2

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.

Nutrition Facts

0 servings

Serving size

6 Servings

Amount per serving
Calories192
% Daily Value *
Total Fat 6g8%
Total Carbohydrate 18g7%
Protein 17g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.