Greek Meatball and Orzo Soup

  • Serves: 4; heaping 1 1/2 cups per serving


Description

Shredded carrot adds moistness to these meatballs, which are the stars of this satisfying soup.

Ingredients

Cooking spray
8 ounces extra-lean ground beef
1 medium carrot, finely shredded
1 large egg white
1/4 cup plain dry whole-grain bread crumbs (lowest sodium available)
1/4 teaspoon dried oregano and 1/4 teaspoon dried oregano, crumbled, divided use
1/4 teaspoon pepper and 1/4 teaspoon pepper, divided use
1/8 teaspoon salt
2 teaspoons olive oil
1 small onion, chopped
1 medium rib of celery, chopped
1 medium garlic clove, minced
3 cups fat-free, low-sodium chicken broth
1 14.5-ounce can no-salt-added diced tomatoes, undrained
2 tablespoons no-salt-added tomato paste
1/2 cup dried whole-wheat orzo
1 medium zucchini, chopped
2 teaspoons fresh lemon juice

Cooking Instructions

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

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

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

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.

Stir in the broth, tomatoes with liquid, tomato paste, remaining 1/4 teaspoon oregano, and remaining 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.

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

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



Nutritional Analysis
Per serving
Calories Per Serving
258
Total Fat
6.0 g
Saturated Fat
1.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
3.0 g
Cholesterol
31 mg
Sodium
252 mg
Carbohydrates
31 g
Fiber
6 g
Sugar
9 g
Protein
21 g

Dietary Exchanges


1 1/2 starch, 2 lean meat




This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2014 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes.