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Smart Rustic Chicken Meatball Soup
Under 50g of Carbs
Under 650 Calories
Smart Rustic Chicken Meatball Soup

with Parmesan Toast Soldiers

6 min
Difficulty: 2/3
Canadian

There are few meals more comforting than a simple soup. We've filled this version with free-form DIY chicken meatballs packed with Parmesan and garlic, along with hearty veggies for the ultimate comfort food. Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Ground chicken • Mirepoix (carrot, onion, celery) • Zucchini • Mushrooms • Ciabatta roll (unbleached untreated enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, sea salt, yeast, malted barley flour) (barley, wheat) • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy) • Italian breadcrumbs (toasted bread crumbs [enriched flour, (wheat flour, malted barley, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), high fructose corn syrup, corn syrup, partially hydrogenated vegetable oil, water, yeast, salt, sugars (brown sugar, honey, molasses, sugar, dextrose), wheat gluten, whey, soy flour, rye flour, corn flour, oat bran, corn meal, cornstarch, rice flour, potato flour, butter, dough conditioners (mono and diglycerides, sodium and/or calcium stearoyl lactylate, soy lecithin, calcium carbonate, ascorbic acid), yeast nutrients (ammonium sulfate, calcium sulfate, monocalcium phosphate), distilled vinegar, skim milk, buttermilk, citric acid, grain vinegar, datem, potassium iodate, guar gum, calcium phosphate, lactic acid, calcium propionate, potassium sorbate, sesame seeds], salt, imported pecorino romano cheese (sheep’s milk, salt, rennet), spices, natural & artificial flavor, garlic, onion and parsley) (barley, milk, oats, rye, sesame, soy, wheat) • Garlic.

Allergens

Barley
Walnuts
Oats
Rye
Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish

Utensils

Baking Sheet
Large Pot
Measuring Spoons
Measuring Cups
Medium Bowl

Tags

Under 50g of Carbs
Under 650 Calories
Ingredients
Ground Chicken

Ground Chicken

250 g

Italian Breadcrumbs

Italian Breadcrumbs

2 tbsp

Mirepoix

Mirepoix

227 g

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Mushrooms

Mushrooms

113 g

Zucchini

Zucchini

1 unit(s)

Chicken Stock Powder

Chicken Stock Powder

15 g

Ciabatta Roll

Ciabatta Roll

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Salt

Salt

0.375 tsp

Pepper

Pepper

0.25 tsp

Oil

Oil

0.5 tbsp

Butter

Butter

1.5 tbsp

Preparation
1
Prep

  • Before starting, preheat the broiler to high. Wash and dry all produce.
  • Peel, then mince or grate garlic.
  • Thinly slice mushrooms.
  • Halve zucchini lengthwise, then cut into 1/4-inch half-moons.
  • To a medium bowl, add chicken, breadcrumbs, half the garlic, half the Parmesan and 1/4 tsp (1/2 tsp) salt. Season with pepper, then combine.

2
Sauté veggies

  • Heat a large pot over medium.
  • When hot, add 1 1/2 tbsp (3 tbsp) butter, then swirl the pot until melted.
  • Add mirepoix and mushrooms. Cook for 3-4 min, stirring occasionally, until slightly softened.
  • Add remaining garlic, then season with pepper. Cook for 30 sec, stirring often, until fragrant.
  • Stir in stock powder and 2 1/2 cups (5 cups) water. Bring to a simmer over medium-high.

3
Cook meatballs

  • Once soup is simmering, using 2 spoons, gently drop 1 tbsp chicken mixture at a time into soup. (NOTE: You should have 10 meatballs for 2 servings and 20 meatballs for 4 servings).
  • Bring soup back to a simmer.
  • Once simmering, add zucchini, then reduce heat to medium.
  • Cover and cook for 8-10 min, stirring occasionally, until veggies are tender and meatballs are cooked through.**

4
Toast ciabatta

  • When soup is almost done, halve ciabatta.
  • Arrange on an unlined baking sheet, cut-side up.
  • Drizzle with 1/2 tbsp (1 tbsp) oil, then sprinkle remaining Parmesan over top. Season with salt and pepper.
  • Broil in the top of the oven for 1-2 min, until golden. (TIP: Keep an eye on ciabatta so they don't burn.)

5
Finish toast soldiers and soup

  • Cut ciabatta into 1-inch-thick strips.
  • When meatballs are done, season soup with salt and pepper.

6
Finish and serve

  • Divide chicken meatball soup between bowls.
  • Serve Parmesan toast soldiers alongside for dipping.

Nutrition per serving

550

kcal

Calories

28

g

Fat

12

g

Saturated Fat

43

g

Carbohydrate

8

g

Sugar

5

g

Dietary Fiber

34

g

Protein

140

mg

Cholesterol

2130

mg

Sodium

0.5

g

Trans Fat

1450

mg

Potassium

200

mg

Calcium

4

mg

Iron

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

6 min 2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

6 min 2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

6 min 2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

6 min 2/3
Under 50g of Carbs
Under 650 Calories

with Parmesan Toast Soldiers

6 min 2/3
Under 50g of Carbs
Under 650 Calories
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