Souper Satisfying Recipes!
Makes: 4 servings
Prep time: 25 minutes
Cook time: 30 minutesIngredients
3/4 pound lean ground turkey
1/2 cup onion, chopped
1 garlic clove, minced
3 1/4 cups water
1 can (15 ounces) great northern or cannellini beans, rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 tablespoons flour
Directions
1. In a large saucepan, cook turkey, onion, and garlic until turkey is no longer pink.
2. Stir in 3 cups of the water, beans, undrained chilies, bouillon, cumin, and pepper. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3. In a small bowl, stir together the remaining 1/4 cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken. Serve.
Nutrition facts per serving: 292 calories, 25g protein, 30g carbohydrate, 8g fat (2g saturated), 6g fiber
Makes: 6 servings
Prep time: 20 minutes
Cook time: 20 minutesIngredients
1/2 pound 93 percent lean ground beef
6 tablespoons grated Parmesan cheese
6 tablespoons plain bread crumbs
1/4 cup parsley, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
2 eggs, lightly beaten
2 tablespoons olive oil
2 large onions, finely chopped (about 2 cups)
2 carrots, peeled and cut into coins
2 garlic cloves, finely chopped
8 cups packed shredded escarole, rinsed and drained
3 cans (14 ounces each) low-sodium chicken broth
Directions
1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each.
2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate.
3. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes.
4. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.
Nutrition facts per serving: 205 calories, 15g protein, 15g carbohydrate, 10g fat (3g saturated), 4g fiber
