Mediterranean Meatball Soup
Baking the meatballs is a fuss-free way to cook them without adding any fat.
Prep Time:
25 mins
Total Time:
1 hr
Servings:
6 (about 1 1/2 cups each) servings
Ingredients
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3/4 cup soft whole wheat bread crumbs
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1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
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4 cloves garlic, minced
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2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
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1/4 teaspoon ground black pepper
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1 pound 90% or higher lean ground beef
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1 tablespoon olive oil
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3 medium carrots, peeled and coarsely chopped
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2 medium yellow and/or red sweet peppers, seeded and cut into bite-size strips
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1 medium onion, chopped
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2 cups less-sodium beef stock
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2 cups water
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1 15-ounce can Great Northern beans, rinsed and drained
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1/2 cup quick-cooking barley
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4 cups packaged fresh baby spinach leaves
Directions
1.
Preheat oven to 350 degrees F. In a large bowl, combine bread crumbs, egg, half of the garlic, half of the rosemary, and the black pepper. Add ground beef; mix well. Shape meat mixture into 1-1/2-inch meatballs. Place meatballs in a foil-lined 15x10x1-inch baking pan. Bake about 15 minutes or until done in centers (160 degrees F). Set aside.
2.
In a 5- to 6-quart Dutch oven, heat oil over medium heat. Add carrot, sweet pepper, onion, and the remaining garlic; cook for 5 minutes, stirring occasionally. Add beef stock, the water, Great Northern beans, barley, and the remaining rosemary. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until barley is tender.
3.
Add meatballs to barley mixture; heat through. Stir in spinach just before serving.
Nutrition information
Calories 301, Total Fat 10 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 1 g, Cholesterol 49 mg, Sodium 400 mg, Carbohydrate 31 g, Total Sugar 4 g, Fiber 7 g, Protein 25 g. Daily Values: Vitamin A 0%, Vitamin C 205%, Calcium 8%, Iron 22%. Exchanges: Vegetable 1.5, Starch 1.5, Lean Meat 2.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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