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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM


Healthy Recipes: Turkey Italian Wedding Soup
By AICR.org
Jan 27, 2009 - 9:33:06 AM

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A New Take on a Tradition

Italian Wedding Soup

Although extremely satisfying, this week’s soup is much leaner than traditional Wedding Soup recipes. Combining ground turkey breast with lean ground beef ensures that the meatballs stay moist, while eliminating excess fat. The substitution also helps you help your family reduce their red meat intake, since experts note an increased risk for colorectal cancer when red meat is eaten in excess of 18 ounces per week.

Turkey Italian Wedding Soup

    * 1/2 pound ground turkey breast
    * 1/2 pound 93% lean ground sirloin
    * 1 egg, slightly beaten
    * 3/4 cup grated Parmesan cheese, divided
    * 1/2 cup Italian seasoned breadcrumbs
    * 2 Tbsp. Italian parsley, dried
    * 1/2 tsp. garlic powder
    * 1/2 tsp. onion powder
    * Salt and freshly ground black pepper to taste
    * 12 cups low fat, reduced-sodium chicken broth
    * 1 lb. whole-wheat pasta (miniature shells work best)
    * 2 cups fresh spinach
    * 4 cups fresh escarole, chopped

Combine meat, egg, 1/2 cup of cheese, breadcrumbs, parsley, garlic powder, onion powder, and salt and pepper in a bowl. Mix the ingredients well with your hands. Do not over mix. Form small meatballs, no larger than 1 inch in diameter.

Bring broth to boil in a large pot then reduce to a simmer. Add the meatballs to the broth and cook until they are almost done, 10 to 15 minutes depending on the size of the meatballs. Test them by removing one from the pot and cutting it open. Use a large spoon to scoop off any foam.

Add the pasta to the pot. Cook until pasta is tender, about 6 minutes. Add spinach and escarole and cover for about 2 to 3 minutes until greens are wilted. Ladle into serving bowls and top each with a sprinkling of remaining cheese.

Makes 14 servings.

Per serving: 210 calories, 4 g total fat (1.5 g saturated fat), 28 g carbohydrate,
16 g protein, 4 g dietary fiber, 530 mg sodium.




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