Italian Wedding Soup with Orzo

• 分量: 6 servings
• 調理時間: 30 minutes
• 総時間: 1 hour

材料

½ pound ground beef (85% lean)

½ pound ground chicken (or turkey)

1 egg (beaten)

½ cup Italian breadcrumbs

¼ cup grated Parmesan cheese

3 cloves garlic (minced)

⅓ cup finely chopped fresh parsley

¾ teaspoon salt

¼ teaspoon black pepper

2 tablespoons olive oil

1 yellow onion (finely diced)

1 ¼ cups diced carrots

2 celery ribs (diced)

3 cloves garlic (minced)

8 cups low sodium chicken broth

2 teaspoons Italian seasoning

¾ cup uncooked orzo pasta

5 cups fresh spinach

Salt and black pepper (to taste)

手順

In a large bowl, gently mix all meatball ingredients until just combined. Roll into ¾-inch balls.

Heat olive oil in a large soup pot over medium-high heat. Brown the meatballs in batches for about 2 minutes per side. Remove and set aside.

In the same pot, sauté the onion, carrots, and celery for about 5–6 minutes until softened. Add the garlic and Italian seasoning; cook for 1 minute more.

Pour in the chicken broth and bring to a boil. Reduce heat to low and return the meatballs to the pot. Simmer gently for 10–12 minutes.

Meanwhile, cook the orzo separately until al dente. Drain and set aside.

Stir in the spinach and cook until wilted, about 2 minutes.

To serve, add orzo to bowls, ladle soup over top, and finish with freshly grated Parmesan cheese.

栄養

• カロリー: 368 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 8 g
• トランス脂肪: 0.5 g
• コレステロール: 90 mg
• ナトリウム: 694 mg
• 炭水化物総量: 32 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 27 g