Albóndigas Soup

By Nancylca

Ingredients

• 1 cup boiling water
• 1/2 cup short-grain rice
• Cooking spray
• 2 cups chopped onion, divided
• 1 (1-ounce) slice white bread
• 1/2 cup minced fresh cilantro, divided
• 1 teaspoon ground cumin
• 3/4 teaspoon salt, divided
• 1 1/2 teaspoons dried oregano
• 1/2 pound lean ground pork
• 1/2 pound ground sirloin
• 2 large egg whites
• 1 cup chopped carrot
• 1 garlic clove, minced
• 1 cup chopped seeded peeled tomato (about 8 ounces)
• 4 cups (1 [32-ounce] carton) fat-free, less-sodium chicken broth
• 2 tablespoons chopped fresh mint
• 2 cups chopped zucchini
• 1/4 teaspoon freshly ground black pepper

Details

Servings 8
Adapted from myrecipes.com

Preparation

Step 1

Ingredients

1 cup boiling water

1/2 cup short-grain rice

Cooking spray

2 cups chopped onion, divided

1 (1-ounce) slice white bread

1/2 cup minced fresh cilantro, divided

1 teaspoon ground cumin

3/4 teaspoon salt, divided

1 1/2 teaspoons dried oregano

1/2 pound lean ground pork

1/2 pound ground sirloin

2 large egg whites

1 cup chopped carrot

1 garlic clove, minced

1 cup chopped seeded peeled tomato (about 8 ounces)

4 cups (1 [32-ounce] carton) fat-free, less-sodium chicken broth

2 tablespoons chopped fresh mint

2 cups chopped zucchini

1/4 teaspoon freshly ground black pepper

Preparation

Pour water over rice, and let stand 20 minutes. Drain.

Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add 1/2 cup onion to pan; cook 5 minutes or until tender, stirring occasionally.

Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine rice, cooked onion, breadcrumbs, 1/4 cup cilantro, cumin, 1/4 teaspoon salt, oregano, pork, sirloin, and egg whites, stirring well. Shape mixture into 29 (1-inch) meatballs. Chill for 20 minutes.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add 10 meatballs, and cook 6 minutes, browning on all sides. Remove meatballs from pan; drain well on paper towels. Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray and remaining meatballs. Return pan to heat. Coat with cooking spray. Add remaining 1 1/2 cups onion, carrot, and garlic to pan; sauté 5 minutes or until vegetables are tender. Add tomato to pan, stirring to combine. Stir in broth; bring mixture to a boil. Add meatballs and mint to pan. Reduce heat, and simmer 35 minutes. Add zucchini, remaining 1/2 teaspoon salt, and pepper to pan. Cook 10 minutes. Garnish with remaining 1/4 cup cilantro.

Note:

Note: Chilling the meatballs for 20 minutes helps them hold their shape when cooked. Albóndigas (ahl-bon-dee-gas) is Spanish for "meatballs".

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving

Calories:

181

Calories from fat:

21%

Fat:

4.4g

Saturated fat:

1.6g

Monounsaturated fat:

0.6g

Polyunsaturated fat:

0.3g

Protein:

15.5g

Carbohydrate:

20.4g

Fiber:

2.9g

Cholesterol:

36mg

Iron:

1.9mg

Sodium:

500mg

Calcium:

43mg

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