Real African Dishes: [MC-AllEthnic-Recipes] Latin Meatball Soup - 3 pts; 8g Carbohydrate; 1g Dietary Fiber

Wednesday, December 29, 2010

[MC-AllEthnic-Recipes] Latin Meatball Soup - 3 pts; 8g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *

Latin Meatball Soup - 3 pts

Recipe By :National Heart, Lung & Blood Institute
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato -- (achiote)
1 bay leaf
1 small onion -- chopped
1/2 cup green pepper -- chopped
1 teaspoon dried mint leaves -- (yerbabuena)
2 small tomatoes -- chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour -- (masa harina)
1/2 teaspoon black pepper
2 cloves garlic -- minced
1/2 teaspoon salt

In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.

In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well.

Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.

Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.

Garnish with cilantro and the rest of the mint.

Serves 8 [Serving size: 1 1/4 cups]

Per Serving: Calories: 161 (22% fat), Total fat: 4 g, Saturated fat: 1 g, Carbs 8g; Fiber 1g; Cholesterol: 31 mg, Sodium: 193 mg, Calcium: 47 mg, Iron: 2 mg

WW old points, not PointsPlus

Description:
"3 pts"
Cuisine:
"LatinAmerican/Hispanic"
Source:
"Health Power For Minorities"
S(Formatted by Chupa Babi):
"Dec 2010"
Yield:
"10 cups"
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Per Serving (excluding unknown items): 166 Calories; 9g Fat (46.2% calories from fat); 15g Protein; 8g Carbohydrate; 1g Dietary Fiber; 48mg Cholesterol; 236mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 0 3885 0 1299 0 0 0 0 0 0 418 0 0 0