Albondigas Soup (Mexican)

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 45 minutes

材料

1 pound Lean ground beef

1 Large egg

¼ cup Long grain white rice (uncooked)

3 Garlic cloves (finely minced)

2 teaspoons Salt (plus more to taste)

1 teaspoon Ground cumin

1 teaspoon Garlic powder

½ teaspoon Ground black pepper

½ teaspoon Dried oregano

48 ounces Low-sodium chicken broth

15 ounce Can crushed tomatoes (undrained)

3 Large carrots (peeled and chopped into 1-inch pieces)

3-4 Large russet potatoes (about 1 pound, peeled and chopped into 1-inch pieces)

2 Zucchini squash (about 12 ounces once chopped, cut into 1-inch pieces)

Optional: freshly chopped cilantro and lime wedges

手順

Add the ground beef, egg, onion, rice, garlic, salt, cumin, garlic powder, pepper, and oregano to a large bowl and stir by hand or with a spoon just until combined.

Form 2-inch balls from the mixture and set the balls on a plate for later.

Add the chicken broth and crushed tomatoes to a large soup pot or Dutch oven and bring it to a boil over medium-high heat.

Gently add the meatballs to the broth and let them cook for 10 minutes then add the carrots, potatoes and zucchini to the pot and let them boil for another 5 minutes then reduce the heat to medium-low.

Add 2-3 more cups of water if needed and let it simmer for 10-15 more minutes, or until the vegetables are fork tender.

Remove the pan from the heat and let it cool for 5 minutes before serving with freshly chopped cilantro and lime wedges.

メモ

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栄養

• カロリー: 320 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 2 g
• トランス脂肪: 1 g
• コレステロール: 74 mg
• ナトリウム: 1031 mg
• 炭水化物総量: 41 g
• 食物繊維: 5 g
• 糖質総量: 8 g
• タンパク質: 27 g