Tag Archives: lunch

Escarole Soup with Turkey Meatballs

It makes a lot, which makes it perfect to make ahead and freeze in portions for lunch or dinner for the month.

This recipe is one from the archives, I re-made it this week and thought I would re-photograph it and give it a face-lift. My teen loves this soup, so I make it often just for her. When she was younger I used to pack this in her thermos to bring to school as a hot lunch.

The name “Italian Wedding Soup” as a reference to the “marriage” of greens and meat in the soup. A favorite in my house, this lightened up version is delicious and satisfying. If you want to keep it low-carb you can leave the pasta out.

If you can’t find escarole, any dark leafy green would be great. Serve this with a good quality grated cheese on the side!

Escarole Soup with Turkey Meatballs (Italian Wedding Soup)
Skinnytaste.com
Servings: 8 • Size: 1 1/2 cups • Old Points: 3 pts • Points+: 5 pts
Calories: 167 • Fat: 3 g • Protein: 22 g • Carb: 12 g • Fiber: 2.5 g • Sugar: 0.5 g
Sodium: 647.6 mg

Ingredients:

For the Meatballs:

20 oz (1.3 lb) ground turkey breast 99% lean
1/4 cup seasoned whole wheat breadcrumbs
1/4 cup grated parmesan cheese
1/4 cup parsley, finely chopped
1 large egg
1/4 cup onion, minced
1 clove garlic, minced
1/4 tsp salt

For the soup:

8 cups fat-free low sodium chicken broth
1 (16 oz) head escarole, chopped
fresh cracked pepper, to taste
3 oz (1/2 cup) uncooked orzo

Directions:

In a large pot, heat the chicken broth over medium heat, covered.

While the broth is heating up, in a large bowl, combine ground turkey, breadcrumbs, egg, parsley, onion, garlic, salt and cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 40.
When the broth comes to a boil, drop the meatballs in, add the orzo and chopped escarole.

Add fresh pepper, adjust salt as needed and cook about 10 minutes or until orzo is done.

Makes 12 cups.

Mexican Corn Chowder

Mexican Corn Chowder

Servings: 10; Old Points: 3 pts per serving;

Ingredients:

2 (15oz) cans yellow corn, drained
1 (15oz) can yellow corn (do not drain this can)
36 oz fat-free chicken broth
1 cup bell peppers chopped (to make it festive use different colored peppers)
1 can Campbell’s 98% Fat Free Cream of Celery Soup
1 Tbsp ground cumin
2 tsp chili powder
1/2 cup celery, diced
1/2 cup carrots, diced
1 cup onions, diced
2 cloves garlic, minced
1 15oz can of black beans, drained
2 Tbsp cilantro, minced
2 cups cooked chicken breast, cubed (about 2 half breasts)
salt and black pepper to taste

Directions:

Cook the chicken however you wish. If you prefer, you can cook it in with the chowder then simply pull it out before serving the soup and dice it. Then just throw it back into the pot.

Blend one can of corn (don’t drain that one can). Drain the other two cans of corn and the black bean.

Add them into your stock pot with all the other ingredients.

Let it all cook together for at least 45 minutes. I prefer to cook it on low for several hours.

Add salt and black pepper to taste.