Chicken Meatball Soup with Pasta
Here's a tip for lunch packers. Pour boiling water into a vacuum bottle (Thermos), let warm for 5 minutes while you reheat the soup, then drain and fill with hot soup.
Servings: 4
Ingredients:
Chicken Meatball Soup with Pasta (left) and Black Bean Chili with Corn Photography by David Scott
| Nutritional Info | |
| Per serving: about | - |
| cal | 327 |
| pro | 22 g |
| total fat | 14 g |
| sat. fat | 4 g |
| carb | 31 g |
| fibre | 5 g |
| chol | 101 mg |
| sodium | 1.160 mg |
| % RDI: | - |
| calcium | 18% |
| iron | 25% |
| vit A | 21% |
| vit C | 62% |
| folate | 30% |
-
1 tbsp (15 mL) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) diced tomatoes
2 cups (500 mL) sodium-reduced chicken stock
2 tbsp (25 mL) tomato paste
1/2 cup (125 mL) farfalline, tubetti or other tiny pasta
1 cup (250 mL) frozen peas
1/4 cup (50 mL) grated Parmesan cheese
Chicken Meatballs:
1 egg yolk
2 tbsp (25 mL) dry bread crumbs
1 tbsp (15 mL) Dijon mustard
1 green onion, thinly sliced
1 clove garlic, minced
1/2 tsp (2 mL) hot pepper sauce
Pinch each salt and pepper
8 oz (250 g) lean ground chicken
Preparation:
Chicken Meatballs: In large bowl, beat egg yolk; stir in bread crumbs, mustard, green onion, garlic, hot pepper sauce, salt and pepper. Mix in chicken. Roll by 1 tbsp (15 mL) into balls. Bake on foil-lined rimmed baking sheet in 375°F (190°C) oven until no longer pink inside, about 15 minutes.
Meanwhile, in large saucepan, heat oil over medium heat; fry onion, garlic, oregano, salt and pepper, stirring occasionally, until onion is softened, 5 minutes. Add tomatoes, stock, 1 cup (250 mL) water and tomato paste; bring to boil. Reduce heat, cover and simmer for 10 minutes.
Add chicken balls and pasta; cover and simmer until pasta is tender but firm, about 10 minutes. Add peas; heat through. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 2 days.) Sprinkle with Parmesan.
Source
Canadian Living Magazine: October 2006
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