Greek Meatball And Orzo Soup

Greek Meatball And Orzo Soup
Source: Diabetes and Heart Healthy Cookbook, 2nd edition. Recipe Credit: .
Summary

The oregano-scented meatballs that star in this satisfying one-dish meal are extra moist and tasty thanks to the addition of a shredded carrot. Rice-shaped orzo pasta absorbs the flavors of the broth and cooks in just a few minutes. Adding the lemon juice at the end brightens the flavors.

  • Prep time
    15 min
  • Cook time
    35 min
  • Servings
    4 Servings
  • Serving size
    heaping 1 1/2 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    heaping 1 1/2 cups
  • Amount per serving Calories 290

  • Total Fat 9g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 30mg
  • Sodium 240mg
  • Total Carbohydrate 33g
    • Dietary Fiber 5g
    • Total Sugars 11g
  • Protein 22g
  • Potassium 1010mg
  • Phosphorus 280mg

Choices/Exchanges: 3 Vegetable, 1 Carbohydrate, 3 Lean meat

Ingredients

Ingredients

  • ground beef (95% fat-free)
    8 oz
  • medium carrot (finely shredded)
    1
  • plain dry whole-grain bread crumbs (lowest sodium available)
    1/4 cup
  • large egg white
    1
  • dried oregano (dried, crumbled, divided use)
    1/2 tsp
  • pepper (divided use)
    1/2 tsp
  • olive oil
    2 tsp
  • small onion (chopped)
    1
  • medium rib of celery (chopped)
    1
  • medium garlic (minced)
    1 clove
  • low sodium chicken broth (fat-free, low-sodium)
    3 cup
  • diced tomatoes (no-salt-added, undrained)
    1
  • tomato paste (no-salt-added)
    2 tbsp
  • whole-wheat orzo (dried)
    1/2 cup
  • medium zucchini (chopped)
    1
  • fresh lemon juice
    2 tbsp
Directions

Directions

  1. Preheat the oven to 400°F. Lightly spray a broiler pan and rack with cooking spray. Set aside.

  2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.

  3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.

  4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 5 minutes, or until the onion is soft, stirring frequently.

  5. Stir in the broth, tomatoes with liquid, tomato paste, and the remaining 1/4 teaspoon oregano and 1/4 teaspoon pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.

  6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.

  7. Gently stir in the meatballs. Cook for 1 minute. Remove from the heat. Stir in the lemon juice.

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