Don't miss another issue…      Subscribe

Turkey Balls, Veggies and Brown Rice Soup

 
E5d6a92ca407c600bf28 550
62

Use ground turkey to make meatballs, loaded with fresh veggies, and brown rice, this hearty soup is nutritious and delicious.

Yield

6

servings

Prep

20

min

Cook

20

min

Ready

66

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 pound turkey
93%-lean, ground
1 cup bread crumbs, whole wheat
fresh
1 large eggs
1 ¾ teaspoons cumin
ground, divided
2 teaspoons oregano
dried and divided
½ teaspoon black pepper
freshly ground, divided, or to taste
½ teaspoon salt
divided, or to taste
1 tablespoon olive oil
or other vegetable oil
1 large white onion
diced
2 each carrots
diced
3 each poblano peppers
diced, or you can use green bell peppers
*
4 each italian plum (roma) tomatoes
diced
6 ¼ cups chicken broth, low salt
or vegetable broth
½ cup brown rice
quick-cooking or cooked regular brown rice
*
2 tablespoons lime juice
1 small jalapeño pepper
finely chopped, or as needed
*
4 tablespoons cilantro
freshly chopped

Directions

Line a large baking sheet with wax paper.

Combine together turkey, breadcrumbs, egg, 1½ teaspoons cumin, 1½ teaspoons oregano, ½ teaspoon pepper and ¼ teaspoon salt in a medium bowl until well blended.

Shape the mixture into about 1½-inch balls (about 20 balls) and place to the baking sheet.

Refrigerate for at least 30 minutes or until ready to use.

Add oil in a Dutch oven over medium-high heat.

Stir in onion and carrots and cook, until starting to soften, 3 to 5 minutes.

Stir in peppers, tomatoes, the remaining ¼ teaspoon cumin, ½ teaspoon oregano, ¼ teaspoon pepper and ¼ teaspoon salt; stirring, until fragrant, 1 to 2 minutes.

Add broth, increase heat to high and bring to a boil, reduce heat and simmer for 5 to 6 minutes.

Carefully submerge the meatballs in the simmering soup, return to a simmer and cook for 8 to 9 minutes.

Stir in rice and cook, stirring occasionally, until tender, 4 to 6 minutes.

Remove from the heat and mix in lime juice.

Garnish with jalapeño and cilantro on top.

Serve warm.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 518g (18.3 oz)
Amount per Serving
Calories 32831% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 91mg 30%
Sodium 486mg 20%
Total Carbohydrate 9g 9%
Dietary Fiber 3g 13%
Sugars g
Protein 63g
Vitamin A 84% Vitamin C 27%
Calcium 10% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

Add Photo

Up to 1MB in size, .jpg format

 

Founded in 1996.

© 2020 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed