Escarole Soup with Turkey Meatballs

1 Reviews
100% would make this recipe again

Escarole, ground turkey meatballs, and rice in a chicken broth.

It's a filling soup, but not overwhelming, typical of Southern Italian cooking. It is particularly good when prepared with a homemade chicken broth.

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Preparation : 15 min Cooking : 20 min
360 calories/serving

Ingredients

1 onions, finely chopped 200 g
1 sprig rosemary, fresh, finely chopped 5 g
1 escarole 400 g
1/4 cup olive oil 65 mL
5 cups chicken broth 1.25 L
1/2 cup rice, long grain 90 g
2 green onions/scallions, finely chopped
1 eggs size large
220 g ground turkey, or ground chicken
2/3 cup Parmesan cheese, freshly grated 30 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 cloves garlic, minced then mashed
1 tbsp lemon juice, freshly squeezed 1/2 lemon

Method

Make the soup

Finely chop the onion and the fresh rosemary leaves (removed from the stem). Wash the escarole, spin-dry, then cut it crosswise into 1 cm strips. Set aside.

Heat half of the oil in a large saucepan over moderate heat. Add the onion and rosemary, then cook, with stirring, until the onion is softened, about 5 min. Add the escarole, stir to coat it with oil, then cover and cook 2 min. Pour in the broth, then bring to a boil. Stir in the rice, then reduce the heat and simmer, covered, until al dente, about 15 min.

Make the meatballs

While the soup simmers, mince the scallions, then put them in a bowl. Add the egg, ground meat, and freshly grated Parmesan. Season with salt and pepper, then combine well. Form the mixture into meatballs about 2 cm in diameter (about 4 meatballs per serving).

Heat the remaining oil in a skillet over medium-high heat until hot but not smoking. Add the meatballs, then sauté until they are golden-brown on all sides, about 5-6 min.

Finish the soup

Transfer the meatballs to the soup, cover, then simmer 5 min.

Mince, then mash the garlic, stir it into the soup, then pour in the lemon juice. Adjust the seasoning, then serve the soup into pasta bowls.

Observations

The components (broth and browned meatballs) may be prepared in advance. However, it's best to do the final combination at the last minute: the soup will loose its light texture if allowed to sit with the rice and meatballs for too long.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

360

Fat

19 g

30 %

Saturated 4.6 g
+ Trans 0 g

23 %

Cholesterol

90 mg

Sodium

1020 mg

43 %

Carbohydrate

28 g

9 %

Fibre

4 g

16 %

Sugars

3 g

Net Carbs

24 g

Protein

19 g

Vitamin A

23 %

Vitamin C

20 %

Calcium

18 %

Iron

16 %

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin K, Zinc
Good source of  :
Calcium, Iron, Magnesium, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Copper, Fibre, Vitamin B1, Vitamin C, Vitamin D

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 2
Fats 3 ½

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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