Serves 6, Hands on time 45 minutes, Total Time 50 minutes
1/2 cup long grain brown rice
1 tbsp sunflower, safflower or grape seed oil
1 large white onion, cut into 1/4 inch dice
2 stalks celery, cut into 1/4 inch dice
1 large carrot, cut into 1/4 inch dice
4 cloves, minced
4 cup low-sodium chicken broth
1 24- to 26-oz jar or BPA-free can unsalted chopped tomatoes with juices
1/2 jalapeno chile pepper
1 lb lean ground turkey
1/2 cup chopped fresh mint
1 large egg white
1/2 tsp fresh ground black pepper, plus additional to taste
1 cup fresh or frozen green peas
Fine sea salt, to taste
1/4 cup coarsely chopped fresh cilantro
in a medium saucepan, combine rice and 2 cups water. Bring to a boil, reduce heat to a simmer and cook for 15 minutes. Drain and transfer to a large bowl.
Meanwhile, in a 5- to 6-qt pot, heat oil on medium. Add onion and cook, stirring occasionally, for 2 minutes. Add celery, carrot and garlic and saute until celery and carrot are crisp-tender, about 2 minutes. Add broth, tomatoes and jalapeno, increase heat to high and bring to a boil.
To rice, add turkey, mint, egg white and black pepper and stir gently to combine. Shape into 24 1 1/4 inch balls.
Reduce soup to a simmer and add meatballs, one at a time. Simmer, stirring gently, until meatballs are cooked through, about 30 minutes. Stir in peas and cook until tenderk about 5 minutes. Add salt and black pepper, to taste. To serve, garnish with cilantro.
Per Serving (4 meatballs and 1 1/3 cups soup, 2 tbsp cilantro)
Calories 228, Total fat 4g, Sat Fat 0.5g, Carbs 23g, Fiber 4g, Sugars 6g, Protein 25g, Sodium 198mg, Cholesterol 37mg
Clean Eating, March 2013, page 93
Leave a Response »