Italian wedding soup (86 cals per cup)

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jennarandhayes
jennarandhayes Posts: 456 Member
in Recipes
I made an easy, low fat, low cal Italian Wedding Soup tonight for dinner and it was great! Best of all it works out to be 86 cals per 1 Cup servings, so at 172 cals for 2 Cups I'll be making it again. It gives me an excuse to eat crackers or toast. YUM!

ITALIAN WEDDING SOUP (adapted from Cooks.com)
380g low fat, lean ground turkey mince
1/4 teaspoon oregano
1/2 teaspoon dried basil
1 minced garlic clove (fresh is best! Buy a garlic presser)
a dash of Lawry's seasoning salt (optional)
1/8 teaspoon cayenne pepper
5 cupss reduced-sodium chicken broth
3 cups torn spinach leaves
1 (240g) can cannellini beans , rinsed and drained
1/2 cup diced tomato
juice of 1/2 lemon

Directions:
1
Mix ground turkey, basil, oregano, garlic and cayenne pepper in a bowl using your hands.
2
Lightly roll meat into 1/2 inch diameter meatballs and set aside on a plate.
3
Over medium-high heat, cook meatballs in a non-stick pan until browned on all sides.
4
In a 3 quart saucepan, bring chicken stock to a boil.
5
Reduce heat and add spinach.
6
Simmer for 15-20 minutes until kale is tender.
7
Stir in meatballs, beans, lemon juice and tomato, and let simmer until heated through for 5 minutes.

Serves 8
Per 1 Cup serving: Cals 86, Carbs 6, Fat 1, Sugar 1, Protein 13
Enjoy!

Replies

  • dls06
    dls06 Posts: 6,774 Member
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    This is my family's favorite soup. Thanks for posting.:heart:
  • emy10284
    emy10284 Posts: 171 Member
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    when u say add kale do u mean spinach ?
  • jennarandhayes
    jennarandhayes Posts: 456 Member
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    I'm sure you could use either. Te original recipe called for kale and I had spinach (I always have fresh spinach in the house) so I used that instead. x
  • jj1983
    jj1983 Posts: 146 Member
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    BUMP
  • emy10284
    emy10284 Posts: 171 Member
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    AH cool just wanted to double check spinach. sounds better to me anyway i have never cooked with kale before thanks
  • northernlights907
    northernlights907 Posts: 150
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    bump
  • Boo_08
    Boo_08 Posts: 102
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    bump ... my favorite soup ever !!! thanks for posting
  • th2much
    th2much Posts: 156 Member
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    Thanks I Love this soup!!
  • mugsisme
    mugsisme Posts: 127 Member
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    sounds yummy. thanks.
  • arewethereyet
    arewethereyet Posts: 18,702 Member
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    Tagging for later YUM!:bigsmile:
  • PaLawDog
    PaLawDog Posts: 56
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    I use kale instead of spinach. Doesnt matter either way tho
  • jennarandhayes
    jennarandhayes Posts: 456 Member
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    Oh, I forgot to add that I sprinkled some parmesan cheese on top of the individual servings so that I could maintain portion control but it's not included in the calorie count.
  • heatherpg47
    heatherpg47 Posts: 211 Member
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    bump
  • garnet1483
    garnet1483 Posts: 249 Member
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    Ooh, this sounds terrific! Though I'm allergic to spinach, so I'll stick with using kale. Thanks!

    ETA - do you use fresh tomato?
  • satxdc99
    satxdc99 Posts: 74 Member
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    This is one of my favorite soups! Thanks for sharing!
  • jennarandhayes
    jennarandhayes Posts: 456 Member
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    Ooh, this sounds terrific! Though I'm allergic to spinach, so I'll stick with using kale. Thanks!

    ETA - do you use fresh tomato?

    I did but you could use canned or fresh, whatever you have on hand. x
  • __Jackie__
    __Jackie__ Posts: 39 Member
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    yummmm
  • underarmourgurl
    underarmourgurl Posts: 15
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    thanks for sharing

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