Italian style chicken meatball soup

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(5)
Main Meals (Dinners)
2 peopleServes
2
Prep   30 min
Cook   25 min
Other   30 min (Cooling)
Other30 min (Cooling)
  • Zucchini, 1 medium, grated
  • Brown onion, 1 small, grated or finely chopped
  • Chicken mince, raw, 250 g, breast
  • Italian herbs, dried, 4 teaspoon(s)
  • Parsley, 2 tablespoon(s), finely chopped
  • Olive oil, 2 teaspoon(s)
  • Celery, 2 stalk(s), diced
  • Carrot, 1 medium carrot(s), halved, thinly sliced
  • Salt reduced liquid stock, any flavour, 2 cup(s), e.g. chicken
  • Tomatoes, diced, canned, any type, 1 x 400g can(s)
  • Zucchini, 1 medium, halved, thinly sliced
  • Cannellini beans, canned, drained, ⅓ cup(s), rinse
  • Baby spinach, 1 cup(s), shredded

Method

To make the meatballs, squeeze excess moisture from the zucchini and half the onion. Add to a bowl with chicken mince, italian herbs and parsley. Mix well. Using 1 tablespoon mixture, per meatball, shape into 14 meatballs. Place on a tray, cover and refrigerate 30 minutes if time permits (you can make these ahead and leave in the fridge overnight).

Preheat oven 180°C fan forced. Heat a deep non-stick frying pan over medium heat. Add 1 teaspoon oil and meatballs, cook, turning the meatballs for 2 minutes or until golden. Transfer to a tray. Bake in the oven for 6 minutes or until cooked through.

To make the soup, add remaining 1 teaspoon oil to the pan. Add celery, carrot and the remaining half onion. Cook, stirring often, for 3 minutes. Add the stock and tomatoes. Bring to gentle boil, boil gently 5 minutes until soup thickens slightly.

Add the meatballs, zucchini and beans to the soup. Cook 5 minutes until zucchini is cooked through. Remove from the heat, stir in the spinach. Season and serve.

TIP: The soup will keep 3 days in the fridge, best reheated gently in a saucepan over medium to low heat.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables3.3
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories406
Protein34.2 g
Total fat17.8 g
- Saturated fat6 g
Total carbohydrates26.3 g
- Total sugars18.7 g
Fibre12.7 g
Sodium1217 mg

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