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| Recipe: Escarole Soup with Turkey Meatballs |
Servings: 4
Preparation Time: 20 min.
Cooking Time: 25 min.
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| Ingredients: |
- 1 Tbs. extra virgin olive oil
- 1/2 cup finely choppedonion\cooked
- 2 clove garlic, minced
- 1 tsp. fresh rosemary leaves, or 1/2 tsp. dried rosemary, crumbled
- 1-1/2 Lbs. escarole, washed, dried, and chopped into 1-0/1 inch pieces
- 4 cup chicken stock
- 1 Lbs. ground turkey
- 1 largeegg
- 2 Tbs. mincedgreen onions
- 1 Tbs. choppedfresh parsley
- 1/3 cup freshlygrated Parmesan cheese
- 1/8 tsp. sea salt, or taste
- 1/8 tsp. freshly ground black pepper, or taste
- 4 lemon slice, optional
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| Cooking Directions: |
Preheat the oven to 350° F. Heat the oil in a large pot over medium heat. Add the onion, garlic, and rosemary and cook for 5 minutes, or until the onion is soft but not brown. Add the escarole and stock. Bring to a boil. Reduce the heat, partially cover the pot, and simmer for about 10 minutes, or until the escarole is tender.
In a medium bowl, mix the turkey, egg, green onion, parsley, and cheese. Form into 1-0/1 inch balls. Lightly oil a baking dish large enough to hold the meatballs in a single layer. Add the meatballs. Bake for 10 minutes.
Add the meatballs to the soup and simmer, partially covered, for 5 minutes. Season to taste with salt and pepper. Serve garnished with lemon slices (if using). |
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| Per Serving:
calories 351, fat 20.2g, calories from fat 52%, protein 34.4g, cholesterol 164.5mg, dietary fiber 5.9g
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| Nutrients |
Exchanges |
| Calories |
351 |
Milk Exchanges |
0.0 |
| Protein |
34.4g |
Vegetable Exchanges |
1.5 |
| Carbohydrates |
10.6g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
5.9g |
Bread Exchanges |
0.0 |
| Sugar |
2.6g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
20.2g |
Lean Meat Exchanges |
4.6 |
| Saturated Fat |
6.4g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
8.8g |
Fat Exchanges |
1.2 |
| Poly-unsaturated Fat |
5.0g |
| % Calories from Fat |
52% |
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| Cholesterol |
164.5mg |
| Sodium |
1000.0mg |
| Vitamins |
Minerals |
| Vitamin A |
400.2IU |
Calcium |
221.9mg |
| Thiamin (B1) |
3.7mg |
Copper |
4.8mg |
| Riboflavin (B2) |
2.7mg |
Iron |
4.1mg |
| Niacin (B3) |
9.9mg |
Magnesium |
59.7mg |
| Vitamin B6 |
1.3mg |
Manganese |
1.4mg |
| Vitamin B12 |
1.0mcg |
Phosphorus |
423.4mg |
| Vitamin C |
17.9mg |
Potassium |
1000.0mg |
| Vitamin E |
3.6IU |
Selenium |
17.1mcg |
| Folate |
271.6mcg |
Sodium |
1000.0mg |
| Pantothenic Acid |
3.4mg |
Zinc |
4.4mg |
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