To make the meatballs: Combine the ground turkey, ground sirloin, bread crumbs, egg substitute, ½ teaspoon Italian seasoning, onion powder, garlic powder and parmesan cheese and mix well with your hands.
Coat a broiler pan with cooking spray and set on the side. Roll meat mixture into small balls (about ½ teaspoon in size) and place meatballs on broiler pan.
Bake in the oven for 20 minutes.
While the meatballs are baking, boil orzo pasta until al dente (about 5 minutes). Drain and rinse and set aside.
In a large pot, combine chicken broth, frozen spinach, 1 teaspoon Italian seasoning, bay leaves and cooked orzo and bring to a boil. Reduce heat and simmer.
Once meatballs are cooked, add them to the soup and serve hot with parmesan cheese on the side.
It’s been too long since I have blogged a recipe and I am so sorry for that. Hopefully, we wil be getting back to our routine and delicious new recipes will soon be on the way. In the meantime, I made this last weekend and is worthy of a posting. Enjoy!
Black Bean and Bacon Soup
Estimated Values per Serving:
Calories: 165 Fat: 2 grams
1 bag (16 ounces) dried black beans
6 cups water
8 slices of turkey bacon
½ cup celery – chopped
1 cup onion – chopped
2 cloves garlic – minced
½ cup carrots – chopped
4 cups ham broth*
2 – 3 cups water
2 tablespoons fresh chopped cilantro
1 bay leaf
1 teaspoon liquid smoke
*You may substitute chicken broth for ham broth.
Pepper to taste
Rinse beans, place in a large bowl and soak overnight. As a quick method, you can boil the water and pour over the beans and let sit for about 1 hour. Drain and rinse beans and set aside.
Coat a large pot with cooking spray and heat on medium high. Fry the bacon for 5 – 7 minutes until crispy. Remove bacon and cool.
While bacon is cooling, add celery and onion and sauté for about 5 minutes until soft and slightly browned. Add garlic and sauté for 1 minute.
Chop cooled bacon. Add carrots, chopped bacon, broth, 2 cups water, beans, cilantro, bay leaf and liquid smoke. Simmer for about 1 hour.
Taste soup and add pepper or more water if it has become to thick.
Serve hot with a little grated cheese or sour cream.
When the weather is cool and damp, it is so comforting to serve up a hot soup for dinner. The combination of tomatoes, spices and jalapeno pepper combination really warms you from the inside like a nice hot bath. However, if you do not like it spicy, just leave the hot pepper out; the soup will still warm your soul and body even without that jalapeno kick.
Chicken Tortilla Soup
Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Estimated values per serving (excluding sour cream and tortilla chips):
Calories = 235 Fat = 1 gram
1 onion – chopped
2 cloves garlic – minced
1 pound boneless/skinless chicken breast cut into bite sized pieces
4 cups fat free chicken broth
1 (28 ounce) can diced tomatoes
1 bottle chili sauce + water (filled up in jar and added to soup)
1 can (15 ½ ounce) black beans – thoroughly rinsed
2 tablespoons cilantro – finely chopped
Tortilla chips for garnishment (optional)
Fat free sour cream for garnishment (optional)
Heat large saucepot on medium heat and spray with cooking spray. Add onion, cover, and cook 3 minutes until soft. Add chicken and cook for 5 minutes until chicken is slightly browned. Add jalapeno pepper here to sauté if using and garlic and cook for 1 minute.
Stir in chicken broth, diced tomatoes, chili sauce, chili powder, oregano, cayenne pepper (if using) and bay leaf. Increase heat to medium high and cook until mixture comes to a boil. Reduce heat and simmer for 1 hour.
Add rinsed black beans and cilantro and simmer for another 10 minutes.
Ladle soup into 6 individual bowls and serve with crushed tortilla chips and sour cream on top (if desired).
Heat large saucepot on medium heat and spray with cooking spray. Add onions, cover, and cook for about 15 minutes, stirring occasionally.
Uncover pot and cook another 10 minutes until onions are browned, stirring frequently. Note: If onions begin to stick to the bottom of the pot, add 1 tablespoon of water and stir.
Add sherry and sugar and cook until liquid is absorbed.
Add beef broth and thyme. Bring mixture to a boil then reduce heat to low and simmer for about 45 minutes.
To serve – scoop a serving of soup in a bowl. Place a slice of bread then a slice of cheese on top so that it rests on the bread. Broil in the oven for about 3 minutes or until cheese is melted and browned.