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Albondigas

Meal: 189 cal Protein: 16 g Carbs: 14 g Fat: 8 g

This soup is traditionally very heavy. Our first smart swap was Chicken in place of Beef. Plus, we reduced the amount of rice in each Meatball to just enough to create airily (instead of dense) meatballs. And the final swap was green beans for the potatoes. Our version of this classic soup is not only leaner by almost 200 calories but much lower in fat and carbs.

Serving size 8 189 cal Protein: 16 g Carbs: 14 g Fat: 8 g

Ingredients

  • 1 Lb Chicken , ground
  • ½ C Rice
  • 1 Eggs
  • ¼ C Parsley , minced
  • 2 Cloves Garlic , minced
  • Sea Salt & Pepper
  • 1 Tbsp Olive Oil
  • ½ C Sofrito
  • 1 Can Tomato Paste
  • 1 Tbsp Ancho Chili Pepper
  • 1 Tbsp Cumin
  • 1 Tbsp Smoked Paprika
  • Sea Salt & Pepper
  • 10 Oz Frozen Green Beans , bag
  • 4-6 C Broth

Directions

  1. In a bowl, mix Chicken, Rice, Egg, Parsley, Mint, Garlic, Salt & Pepper.  Refrigerate for an hour
  2. Scoop into approximately 30-36 1” meatballs.  Set Aside.
  3. In soup pan on Medium, heat olive oil. 
  4. When hot, add Sofrito, cook until soft.
  5. Add Paste, Cumin, Paprika, Salt & Pepper, cook until fragrant.
  6. Add potatoes, cook until softened and coated with spices. 
  7. Add Broth, bring to a boil.  Drop to a simmer and add meatballs. 
  8. Cover and cook until meatballs are cooked through, approximately 30 minutes.
Sandy
  • Hurdle 9: Prepared Foods
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