Italian · Dinner
Wedding Soup (Low-Calorie)
Italian wedding soup pairs light chicken meatballs with escarole in a clear chicken broth, finished with a small amount of parmesan and tiny pasta. Baking rather than frying the meatballs, using lean ground chicken, and keeping oil and cheese modest cuts calories while keeping the dish's familiar, homely character intact.
$4
20 minsPrep
30 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
338Calories
33.2gProtein
12.6gFat
24.1gCarbs
3.1gSugar
2.4gFiber
812mgSodium
168mgChol
3.9gSat Fat
680mgPotassium
190mgCalcium
2.6mgIron
0.5mcgVitamin B12
4.2mgVitamin C
low-calorie
low-calorie
Instructions
1
Prep
Combine ground chicken, breadcrumbs, parmesan, egg, one clove garlic, half the salt, and half the pepper in a small bowl; mix gently and shape into 6–7 cherry-tomato-sized meatballs.
2
Bake
Arrange meatballs on parchment-lined tray and bake at 400°F for 12–14 minutes until golden and centers reach 165°F.
3
Sweat
Warm olive oil in a saucepan over medium heat, add onion and remaining garlic clove, cook 3–4 minutes until onion turns translucent.
4
Simmer
Pour in chicken stock with remaining salt and pepper; bring to gentle simmer, add acini di pepe, cook 6–7 minutes until tender.
5
Plate
Slide meatballs and escarole into broth, simmer 3–4 minutes until escarole wilts, then ladle into bowl, garnish with parsley and parmesan.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g ground chicken
- 2 tbsp2 tbsp breadcrumbs, dried
- 2 tbsp2 tbsp parmesan
- 2 tbsp2 tbsp egg
- 2 clove2 clove garlic
- 1/2 tsp1/2 tsp salt, divided
- 1/4 tsp1/4 tsp black pepper, divided
- 4 cups960ml chicken stock, low-sodium
- 1/2 cup120g onion
- 2 cup70g escarole
- 4 tbsp30g acini di pepe pasta, dry
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp parsley, fresh
