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INGREDIENTS
| 1 tsp |
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5 mL |
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olive oil |
| 1 cup |
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250 mL |
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chopped onion |
| 2 |
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2 |
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cloves garlic, minced |
| 1/2 tsp |
|
2 mL |
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chili powder |
| 1 |
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1 |
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900 mL container chicken broth |
| 1 cup |
|
250 mL |
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EACH rinsed and drained canned black beans, and frozen corn |
| 1 cup |
|
250 mL |
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sliced grape tomatoes |
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Chopped fresh cilantro and lime wedges |
| Meatballs: |
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| 12 oz |
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375 g |
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Extra Lean or Lean Ground Beef |
| 1/2 cup |
|
125 mL |
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dried whole wheat bread crumbs |
| 1/4 cup |
|
50 mL |
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bottled salsa |
| 1/4 cup |
|
50 mL |
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chopped fresh cilantro |
| 1/4 cup |
|
50 mL |
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EACH grated carrot and finely chopped green onions |
| 1/2 tsp |
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2 mL |
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EACH chili powder and ground cumin |
PREPARATION TIME: 20 minutes
COOKING TIME: 25 minutes
DIRECTIONS
1. Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.
2. Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.
Variation: Italian Meatball Soup
For Meatballs: Replace salsa with 3 tbsp (45 mL) Italian-flavoured tomato paste and 1 tbsp (15 mL) water. Replace cilantro with chopped fresh parsley. Replace chili powder and cumin with 1/2 tsp (2 mL) crushed dried Italian seasoning. (Note: If using plain tomato paste, increase Italian seasoning to 1 tsp/5 mL.)
For Soup: Replace chili powder with crushed dried Italian seasoning. Add 1/3 cup (75 mL) dried orzo pasta once broth is simmering. Replace black beans with frozen peas (if desired). Omit corn. Garnish with grated Parmesan cheese, chopped parsley and pepper.
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NUMBER OF SERVINGS: 6 SERVINGS
NUTRITION INFORMATION PER SERVING
| 181 Calories |
|
6 g Fat |
| 16 g Protein |
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16 g Carbohydrates |
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A good source of Iron (19 % RDI)
and an excellent source of Zinc (34 % RDI)
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TIP
* For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender.
* Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like.
* Use a sodium-reduced chicken broth for salt conscious cooking.
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Click here to visit Beef Information Centre's official website.
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