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Escarole Soup with Turkey Meatballs

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0% would make this recipe again

Escarole, ground turkey meatballs, and rice in a chicken broth.

It's a filling soup, but not overwhelming, typical of Southern Italian cooking. It is particularly good when prepared with a homemade chicken broth.

Preparation : 15 min Cooking : 20 min
340 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly

Ingredients

1 onions, finely chopped 200 g
1 sprig rosemary, fresh, finely chopped 5 g
1 escarole 400 g
1/4 cup olive oil 65 mL
5 cups chicken broth 1.25 L
8 tbsp rice, long grain 90 g
2 green onions/scallions, finely chopped
1 eggs size large
220 g ground turkey
2/3 cup Parmesan cheese, freshly grated 30 g
2 cloves garlic, minced then mashed
1 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
ground pepper to taste [optional]

Method

Make the soup

Finely chop the onion and the fresh rosemary leaves (removed from the stem). Wash the escarole, spin-dry, then cut it crosswise into 1 cm strips. Set aside.

Heat half of the oil in a large saucepan over moderate heat. Add the onion and rosemary, then cook, with stirring, until the onion is softened, about 5 min. Add the escarole, stir to coat it with oil, then cover and cook 2 min. Pour in the broth, then bring to a boil. Stir in the rice, then reduce the heat and simmer, covered, until al dente, about 15 min.

Make the meatballs

While the soup simmers, mince the scallions, then put them in a bowl. Add the egg, ground meat, and freshly grated Parmesan. Season with salt and pepper, then combine well. Form the mixture into meatballs about 2 cm in diameter (about 4 meatballs per serving).

Heat the remaining oil in a skillet over medium-high heat until hot but not smoking. Add the meatballs, then sauté until they are golden-brown on all sides, about 5-6 min.

Finish the soup

Transfer the meatballs to the soup, cover, then simmer 5 min.

Mince, then mash the garlic, stir it into the soup, then pour in the lemon juice. Adjust the seasoning, then serve the soup into pasta bowls.

Remarks

The components (broth and browned meatballs) may be prepared in advance. However, it's best to do the final combination at the last minute: the soup will loose its light texture if allowed to sit with the rice and meatballs for too long.

Nutrition Facts Table

per 1 Serving (520g)

Amount

% Daily Value

Calories

340

Fat

17 g

26 %

Saturated 4.2 g
+ Trans 0 g

21 %

Cholesterol

90 mg

Sodium

1010 mg

42 %

Carbohydrate

28 g

9 %

Fibre

4 g

16 %

Sugars

3 g

Protein

20 g

Vitamin A

23 %

Vitamin C

20 %

Calcium

18 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : ¾ serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Copper, Fibre, Vitamin B1, Vitamin C, Vitamin D
Good source of  :
Calcium, Iron, Magnesium, Phosphorus, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of  :
Folacin, Manganese, Niacin, Pantothenic Acid, Potassium, Selenium, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 2
Fats 2 ½

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This recipe is in the following categories

Vegetables | Poultry | Main courses/Entrées | Soups | High Iron | Halal | High Calcium | Diabetes-friendly | Italian