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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"To lengthen thy life, lessen thy meals."
-Benjamin Franklin

The refrigerator light goes on...

The idea of this soup came from wanting all the flavors of a great plate of spaghetti in a single bowl of warm, creamy soup.

Ground Beef

I don't buy ground beef very much and don't use it in very many of my recipes. I generally prefer to choose a cut of beef that is leaner and grind it myself using the food processor. This lets me control the amount of fat because I am able to trim the beef as lean as possible before grinding. If you are going to buy ground beef, purchase the leanest you can find. The more red looking it is, the better, because the higher fat content will make the ground beef look pinker.

I find it funny that sellers are allowed to label their beef 80% lean or 90% lean. You have to subtract this from 100 to get the fat content (20% fat for the 80% lean ground beef). Most groceries carry 90% lean and even higher now, and this is your best choice. It might be labeled "Extra Lean" (see 10 Things You Need to Know About Reading Food Labels for an explanation of the meanings of Lean and Extra Lean).

4 ounces extra lean ground beef = 153 calories, 5 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 74 mg sodium, 69 mg cholesterol, Vitamin K 0 mcg


 

Meatball Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2,3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

1 tsp olive oil
2 large onions (large dice)
4 large ribs celery (large dice)
2 15 ounce can no salt added diced tomatoes
1 15 ounce can no salt added white beans
2 cups water
1/2 tsp dried marjoram
1 tsp dried oregano
1 tsp dried basil
1/2 tsp salt
fresh ground black pepper (to taste)
1/2 tsp dried oregano
1 tsp rubbed sage
1 tsp paprika
1/2 tsp ground fennel seed
1 clove garlic (finely minced)
1/8 tsp fresh ground black pepper
12 ounces 95% lean ground beef
6 large black olives (minced)
1 tsp olive oil
3 quarts water
8 ounces whole wheat or gluten-free pasta shells

Place 1 teaspoon olive oil in a medium sauce pan over medium heat.

Add the onion and celery and cook for about 7 to 8 minutes. Stir frequently.

Add the tomatoes, beans (with liquid), water, marjoram, oregano and basil salt and pepper.

Bring the soup to a simmer and reduce the heat to a slow simmer. Cook for about 45 minutes. Stir occasionally.

Remove the soup from the heat, stir and let cool for about 5 minutes.

Use an immersion blender and puree until smooth.

While the soup is simmering, place a large skillet in the oven and preheat to 325F.

Place the oregano, sage, paprika, fennel, garlic, pepper, ground beef and olives in a mixing bowl.

Blend together well and then roll into 20 small meat balls.

Place the olive oil in the skillet and swirl. Add the meatballs and return the pan to the oven.

Roast for about 15 minutes. Toss about every 4 minutes.

Remove and let cool.

While the meatballs are in the oven place the water in a large sauce pan over high heat.

When the water boils add the pasta and cook, stirring occasionally, for about 15 minutes until done. Drain and add to the tomato soup (after the soup is pureed).

Add the meatballs to the completed soup. Stir and serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 530 Calories from Fat 80
  % Daily Value
Total Fat 8g 15%
    Saturated Fat 2g 10%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 53mg 18%
Sodium 484mg 21%
Total Carbohydrates 81g 27%
    Dietary Fiber 17g 58%
    Sugars 10g  
Protein 34g  
Vitamin A 15% Vitamin C 46%
Calcium 20% Iron 49%
Vitamin K 33 mcg Potassium 1386 mg
Magnesium 179 mg