Chicken Meatball and Noodle Soup

Chicken Meatball and Noodle Soup

This aromatic meatball noodle soup is the ultimate comfort food. Lean chicken meatballs are a good source of protein and very low in fat.

Ingredients

  • 3 celery stalks, diced
  • 1/2 white onion, diced
  • 1 tsp avocado oil (or olive oil)
  • 2 carrots, sliced
  • 1/2 tsp fresh ginger
  • 1/2 tsp dried thyme
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 10 cups water
  • 1 cup dried whole wheat Fusilli pasta
  • For the Meatballs:
  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, well beaten
  • 1/4 tsp salt
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme

Makes 6

Directions

  1. In a large soup pot over medium-high heat, saute celery, onion and carrots in oil until fragrant and onions are translucent.
  2. Add in fresh ginger and dried herbs and seasonings to toast them and bring out their flavor.
  3. Add in bay leaf and water and bring to a gentle boil.
  4. To make the meatballs; combine meat, breadcrumbs, egg, salt, garlic powder and dried thyme in a mixing bowl and mix until well combined.
  5. Form meatballs into about 24-36, 1 inch balls.
  6. Carefully drop meatballs into the boiling soup one at a time and allow soup to simmer for about 20 minutes.
  7. Once meatballs are no longer pink, add in the pasta and cook for 8-10 minutes or as per package instructions.
  8. Check pasta for doneness and remove the bay leaf.
  9. Season to taste and serve hot.

Note: Ginger root can be found in the produce section of the market. It has a smooth tan skin. Peel the skin with a vegetable peeler and grate the yellow flesh with a grater or ginger grater. As a time-saver you can peel and grate a whole root of ginger, wrap it in a log shape in plastic wrap and freeze it for your next recipe.

Nutrition facts

Serves 6

calories: 184

calories from fat: 31

total fat: 3.4g

saturated fat: 0.6g

trans fat: 0.0g

cholesterol: 75mg

sodium: 526mg

potassium: 122mg

carbohydrates: 17.3g

dietary fiber: 2.7g

sugars: 2.2g

protein: 20.1g

Photograph by Kelly Dabel. All rights reserved. Used with permission.
Disclaimer: Type2Diabetes.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.

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