Serves 4

Greek Meatball Orzo Soup Image

Ingredients

Cooking spray
8 oz lean ground beef
1 medium carrot, finely shredded
1⁄4 cup plain dry low-sodium whole-grain bread crumbs
1 large egg white
1⁄2 tsp dried oregano, crumbled, divided
1⁄2 tsp pepper, divided
2 tsp olive oil
1 small onion, chopped
1 medium celery rib, chopped
1 medium garlic clove, minced
3 cups fat-free, low-sodium chicken broth
1 14.5 oz can no-salt-added diced tomatoes, undrained
2 Tbsp no-salt-added tomato paste
1/2 cup dried whole-wheat orzo
1 medium zucchini, chopped
2 tsp fresh lemon juice

Directions

  1. Preheat oven to 400ºF. Lightly spray a broiler pan and rack with cooking spray. Set aside.
  2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1⁄4 tsp of the oregano and 1⁄4 tsp of the pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.
  3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.
  4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery and garlic for 5 minutes, or until the onion is soft, stirring frequently.
  5. Stir in the broth, tomatoes with liquid, tomato paste, the remaining 1⁄4 tsp oregano and 1⁄4 tsp pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.
  6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.
  7. Gently stir in the meatballs. Cook for 1 minute. Remove from heat. Stir in lemon juice.

PER SERVING 270 calories, 22 g protein, 33 g carbohydrates, 5 g fiber, 7 g sugar, 7 g fat, 2 g saturated fat, 33 mg cholesterol, 150 mg sodium

From our sister publication Diabetes Focus Winter 2014

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 22 Dec 2014

Last Modified: 25 Mar 2015