Italian Wedding Soup with Turkey Meatballs

Low Fat Italian Wedding Soup made with Turkey Meatballs - flavorful, loaded with filling lean protein and fantastically delicious!
Low Fat Italian Wedding Soup made with Turkey Meatballs – flavorful, loaded with filling lean protein and fantastically delicious!

I love Italian food! It ranks by far and away above any other type of cuisine for me. Bread, pasta, wine, pizza, almond and coffee flavored desserts – just give me all of it and I’ll be a happy girl. 🙂

One of my favorite types of soup is Italian Wedding Soup, which is typically a mix of meat, Italian herbs and rich, flavorful broth. It is filling, flavorful and so delicious!

I make a version with lean turkey meatballs and whole wheat orzo that bulks this soup up with loads of healthy lean proteins and some balanced carbs. The bonus is that everyone loves it, including kids! This soup is a meal on it’s own and it’s very easy and feels so ‘homey’.

Ingredients | 

  • Nonstick cooking spray
  • 1.25 lb. of lean ground turkey (I used 99% lean)
  • 1 egg white
  • 1/4 cup of breadcrumbs (I used Italian seasoned breadcrumbs)
  • 1 large onion, chopped
  • 3 cloves of garlic, minced
  • 5 carrots, peeled and chopped
  • 5 stalks of celery, chopped
  • 5 tablespoons of tomato paste, divided
  • 1 tsp salt, divided
  • A few grinds or shakes of ground black pepper
  • 8 cups of chicken stock
  • 1/2 cup of whole wheat orzo, dry
  • 2 teaspoons of extra virgin olive oil
  • 1 tablespoon, plus 2 teaspoons of dried basil
  • 3 teaspoons of garlic powder, divided
  • 4 teaspoons of onion powder, divided

Instructions | 

In a large saucepan coated with nonstick cooking spray over medium heat, add chopped onion, garlic, carrots, and celery. Cook until tender. Add chicken stock, 3 tablespoons of tomato paste, 1 tablespoon of basil, 2 teaspoons of garlic powder, 2 teaspoons of onion powder, cover, and allow to come to a boil.

In a mixing bowl, mix ground turkey with egg white, breadcrumbs, 2 tablespoons of tomato paste, 1 teaspoon of garlic powder, 2 teaspoons of onion powder, 2 teaspoons of basil, 1/2 teaspoon of salt, and a few grinds or shakes of black ground pepper. Using your hands, mix very well to combine. Scoop tablespoon sized balls of meat mixture into hands and roll to form meatballs (this should yield about 30 meatballs in total).

In a pan coated with cooking spray, sear meatballs, carefully turning with tongs or a fork to sear all sides.

Remove lid from soup pan and carefully drop meatballs into soup. Add orzo and mix. Cook uncovered for about 12 minutes. Add olive oil and mix. Serve warm.


Nutritional Facts | Makes 6 servings, 1 1/2 cups of soup and 5 meatballs

270 calories, 3.8g fat, 28.6g carbs, 4g fiber, 31.8g protein

7 Weight Watchers PointsPlus per serving

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s