Monday, April 13, 2015

[Healthy_Recipes_For_Diabetic_Friends] Tortilla Meatball Soup - 33g Carbs, 8g Fiber


Tortilla Meatball Soup - 33g Carbs, 8g Fiber


From: - Recipe by Serena Ball, RD    

Servings: 4

Cook: 30 min


1 tsp canola oil

1 medium onion, chopped (about 1 cup)

1 Tbsp ground cumin

1 (14 oz can) reduced-sodium beef broth

2 cups water

8 oz lean ground beef, pinched into teaspoon-sized free-form meatballs

1 (15 oz can) pinto beans, drained, rinsed

1 (14 oz can) diced no-salt-added tomatoes, undrained

1 cup frozen corn

2 Tbsp fresh lime juice


  > Toppings

1/4 cup chopped fresh cilantro

3/4 cup (3 oz) reduced-fat Cheddar cheese

6 oz nonfat plain yogurt

1 jalapeno pepper, seeded and chopped

Tortilla chips or homemade baked tortilla strips (optional)     


Heat oil in large stockpot over medium heat. Add onion; cook until onion is tender, stirring occasionally, 3 to 5 minutes Add cumin; cook and stir 1 minute. Pour in beef broth and water; increase heat to high. While water comes to a boil, pinch ground beef into teaspoon-sized free-formed meatballs and place on a plate. When soup is boiling, slide in meatballs. Stir well, and simmer until meat is cooked through, 3 to 4 minutes. Stir in beans, tomatoes and corn; cook until heated through. Stir in lime juice and serve with toppings.


Servings: 4

Nutrition per Serving: 340 Calories, 12g Fat, 55mg Cholesterol, 440mg Sodium, 33g Carbs, 8g Fiber, 27g Protein


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