TASTE
Italian wedding soup lightened for festive family supper
| • | Fired up at the Pineapple Grill |
By Elaine Magee
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Q. Dear Recipe Doctor, please lighten this favorite recipe for Italian wedding soup to make it more appropriate for my family. We have made some dietary changes over the year to improve our health.
A. I've enjoyed many a cup of Italian wedding soup, though never at a wedding! I like this soup because of the different flavors going on — browned meatballs, simmered vegetables, tiny pillows of pasta and a sprinkling of Parmesan. Hard to argue with that combination.
The key to the soup part of the recipe is using a chicken broth that you really like and think is flavorful. The key to the meatballs is using a high-quality ground sirloin that is super-lean but fresh, so when you are sauteing the meatballs it will smell like you are grilling a steak. The original recipe called for ground pork and veal but ground sirloin works well. Consider using range-fed beef, if you can find it.
I doubled all the vegetables in the soup from the original recipe because soup is a great opportunity to work in some vegetables and I like my soup on the chunky side. We also used just enough oil in the pan to saute the meatballs nicely (1 teaspoon canola or olive oil). Lastly, if you want to use higher-fiber pasta instead of the orzo, you can break some dry whole-wheat spaghetti noodles into tiny pieces instead.
You can make a batch of this soup and freeze the leftovers. Just thaw and enjoy on one of those busy weeknights.
The original recipe contained 336 calories, 19 grams fat, 7 grams saturated fat, and 88 mg cholesterol per serving.
LIGHT ITALIAN WEDDING SOUP
FOR THE MEATBALLS:
FOR THE SOUP:
In a mixing bowl, combine all of the meatball ingredients (beef, egg substitute, bread crumbs, Parmesan cheese, garlic salt, pepper, oregano) and beat on low to blend well. Form into about 60 small meatballs (about 3/4-inch diameter).
In a large, nonstick skillet over medium-high heat, heat canola oil. Add meatballs and brown well, turning frequently (about 8 minutes).
In a soup pot, combine broth, carrots, celery, green onions and basil and bring to a boil. Reduce heat to simmer, cover saucepan, and cook until vegetables are almost tender (about 10 minutes). Add orzo or angel hair pasta, spinach or escarole, and meatballs. Cover saucepan and simmer for 15 minutes more. Serve each cup of soup with a sprinkling of shredded Parmesan cheese or parsley if desired.
Makes about 6 (2-cup) servings.
Elaine Magee is a registered dietitian whose latest book is "Comfort Food Makeovers." Find out more at www.recipedoctor.com.
