Chicken Meatball Soup with Pasta
Chicken Meatball Soup with Pasta (left) and Black Bean Chili with Corn Photography by David Scott
This recipe makes 4 servings
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 |
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.
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 can 28 oz/796 ml diced tomatoes
- 2 cups sodium reduced chicken stock
- 2 tbsp tomato paste
- 1/2 cup farfallini pasta or tubetti pasta, or other tiny pasta
- 1 cup frozen peas
- 1/4 cup grated Parmesan cheese
- Chicken Meatballs
- 1 egg yolk
- 2 tbsp dry bread crumbs
- 1 tbsp Dijon mustard
- 1 green onion, thinly sliced
- 1 clove garlic, minced
- 1/2 tsp hot pepper sauce
- 1 pinch salt
- 1 pinch pepper
- 8 oz 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
- Keywords : Soup; Chicken; Cheese; Pasta; Reduced fat; Make-Ahead;









