Chicken noodle soup inspired by Italian Wedding soup with healthy home-made lean chicken meatballs, greens and whole-grain pasta.
For the Meatballs
- ½ pound ground chicken
- 1/4 cup Italian seasoned bread crumbs, preferably trans-fat free
- ¼ cup grated Parmesan cheese
- 1 egg yolk
- ½ teaspoon fennel seeds
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon garlic powder
- pinch salt
For the Soup
- 1 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 2 large carrots, peeled and finely chopped
- 2 stalks celery, finely chopped
- 1 large onion, diced
- 1 tablespoon dry Italian Seasonings
- ½ teaspoon salt
- ½ cup dry white wine
- 6 cups reduced-sodium chicken broth
- 3 cups finely shredded greens, such as kale, bok choy, spinach or escarole
- 1 cup small pasta, preferably whole-grain
- freshly chopped Italian Parsley
- grated Parmesan
- high quality fruity olive oil for drizzling
- Preheat oven to 400 degrees F. Place a cooling rack over a foil-lined baking sheet and coat with cooking spray.
- Knead chicken, breadcrumbs, ¼ cup parmesan cheese, yolk, fennel seeds, pepper, garlic powder and pinch salt in a medium bowl with clean hands until all of the ingredients are mixed together. Form into small meatballs, about 1 tablespoon each (21 meatballs.) Set on the prepared rack. Bake until cooked through, 11 to 14 minutes.
Make Soup (While meatballs bake:)
- Heat 1 tablespoon oil in a large heavy-bottomed soup pot or Dutch oven over medium-high heat. Add minced garlic, carrots, celery, onion, Italian seasoning and salt and cook, stirring often, until the vegetables are tender, slightly browned and the bottom of the pot is starting to brown slightly, 8 to 10 minutes. Add wine, and cook, scraping up any browned bits as the wine reduces to almost dry, 1 to 3 minutes. Add broth, cover and bring to a boil. Add pasta and cook for 5 minutes. Add shredded greens and continue cooking until the pasta and greens are tender, 3 to 6 minutes longer.
- Remove from the heat and stir in the meatballs.
- Ladle into soup bowls and top with parsley, Parmesan and a drizzle of Parmesan if desired.
Fiber: 1 g. Protein: 10 grams. Sodium: 647. Sat Fat: 1 g.
If you are concerned about your sodium intake, you can curb it by using home made stock, using low-sodium broth, and/or omitting the added salt.
- Serving Size: 1 cup
- Calories: 141
- Fat: 4