ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Low-Fat Albóndigas Soup

Yield 9 servings (serving size: 1 cup)
"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

Ingredients

  • 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

Nutrition 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

How to Make It

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

  2. 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.