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Meatball Soup

Ground chicken and lean ground beef lower the amount of fat in this soup.

  • 1/2 lb. ground chicken
  • 1/2 lb. ground lean beef
  • 10 cups water
  • 1 Tbsp. annato (achiote)
  • 1 bay leaf
  • 1 small onion, chopped
  • 1/2 cup green pepper, chopped
  • 1 tsp. mint (yerbabuena)
  • 2 small tomatoes, chopped
  • 1/2 tsp. oregano
  • 4 Tbsp. instant corn flour (masa harina)
  • 1/2 tsp. black pepper
  • 2 cloves garlic, minced
  • 1/2 tsp. salt
  • 2 medium carrots, chopped
  • 1 medium chayote (christophine), chopped
  • 2 cups cabbage, chopped
  • 2 celery stalks, chopped
  • 1 10-ounce package frozen corn
  • 2 medium zucchini, chopped
  • 1/2 cup cilantro, minced

1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of he mint.

Yield:8 servings--Serving size: 1 1/4 cups

Each serving provides:

Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg

By National Heart, Lung, and Blood Institute


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