Low-Fat Albóndigas Soup

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"This recipe came from my mother-in-law a long time ago, and I have done things to make it healthier, like substituting ground turkey for the ground beef. I'm also a big fan of cilantro, which adds a lot to the great flavor of this soup." --CL Reader
9 servings (serving size: 1 cup)

Ingredients

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1/4 cup cooked long-grain rice
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh cilantro
1 teaspoon dried oregano
1/4 teaspoon black pepper
8 ounces ground turkey
3 garlic cloves, minced
1 large egg white
1 teaspoon vegetable oil
1/2 cup chopped onion
1 cup chopped seeded peeled tomato
1 cup water
2 (15.75-ounce) cans fat-free, less-sodium chicken broth
2 cups sliced celery
2 cups sliced carrot
1 cup frozen whole-kernel corn, thawed and drained
1/4 teaspoon ground cumin (optional)
3 tablespoons chopped fresh cilantro

Preparation

Combine the first 8 ingredients in a bowl, and shape the mixture into 24 (3/4-inch) meatballs.

Heat the oil in a Dutch oven over medium-high heat. Add onion; sauté 4 minutes or until tender. Stir in tomato, water, and broth; bring to a boil. Add celery, carrot, corn, and cumin, if desired. Return to a boil; drop meatballs into pot. Cover, reduce heat, and simmer 30 minutes or until vegetables are tender and meatballs are cooked. Stir in 3 tablespoons cilantro.

Created date

June 2004

Nutritional Information

Calories 97
Caloriesfromfat 28 %
Fat 3 g
Satfat 0.9 g
Monofat 1.1 g
Polyfat 1 g
Protein 7 g
Carbohydrate 11 g
Fiber 2.2 g
Cholesterol 21 mg
Iron 1 mg
Sodium 169 mg
Calcium 34 mg