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MEATBALL SOUP

This soup beefs up the health by using chicken with lean beef to lower the fat.
Yield: 8 servings

1/2 lb ground chicken
1/2 lb ground lean beef

10 C water
1 Tbsp annato (also called achiote), optional, for coloring
1 bay leaf
1 small onion, chopped
1/2 C green pepper, chopped
1 tsp mint

2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour
1/2 tsp black pepper
2 cloves garlic, minced
1/2 tsp salt

2 medium carrots, chopped
2 C cabbage, chopped
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1 medium chayote, chopped (or additional zucchini instead)
1/2 C cilantro, minced


1. In large pot, combine water, annato, bay leaf, half of onion, green pepper, and 1/2 teaspoon of mint. Bring to boil.

2. In bowl, combine chicken, beef, other half of onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30–45 minutes.

3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another 5 minutes.
Garnish with cilantro and rest of mint.


Serving size: 1 1/4 cups - Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Total fiber: 4 g
Protein: 13 g
Carbohydrates: 17 g
Potassium: 461 mg

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute
 

 

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