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- Exported from MasterCook *
Albondigas ~ Meatball Soup, Mexican Recipe
Recipe By : Hanneman, Riverside, CA in Soup Scoop (mcf)
Serving Size : 3 Preparation Time :0:00
Categories : Poultry Soup
4Star Lowfat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
**For the SALSA:
1 small ripe tomato -- seeded and chopped
1/2 small jalapeno -- minced
1/2 whole avocado -- small chop
lemon juice -- sprayed on avocado
1/2 whole cucumber -- peeled and chopped
2 tablespoons fat-free vinaigrette -- with
red bell peppers -- store bought
1 cup shredded lettuce
**For the MEATBALLS:
1/2 pound ground turkey breast -- leanest
1/4 cup graham cracker crumbs
1/4 cup matzo meal
1 small zucchini -- washed and stemmed
1/4 cup chopped sweet onion
1 pinch garlic salt
1 pinch "Corriander Cohort" -- see pantry
1/2 cup seltzer water -- divided use
vegetable cooking spray -- or
1 teaspoon virgin olive oil
**For the SOUP BASE:
1 clove garlic -- smashed
30 ounces stewed tomatoes (2 cans) -- Mexican spices
1/2 small jalapeno -- or less to taste
15 ounces lowfat chicken broth -- low salt
1/4 teaspoon oregano -- Mexican
**For the VEGETABLES:
1 large carrot -- julienned
1 large celery stalk -- see detail
1 small zucchini -- see detail
**For the GARNISH:
2 tablespoons chopped fresh cilantro
**OPTIONS:
white corn chips -- restaurant style
3 teaspoons lowfat monterey jack cheese -- shredded
- *For the SALSA: Make the salsa by combining all but the lettuce. Chill.
Combine with lettuce closer to serving time.
- *For the MEATBALLS: Crumble ground turkey breast meat in a bowl with the
crackers, but do not mix yet. Process zucchini and onion using the Fine
Shredding disk. Transfer to the bowl. Add pinches of garlic powder and the
Corriander Cohort Blend (see pantry). Add half the seltzer to the meat
mixture and combine; add more seltzer as needed to bind and fluff. Shape
into 1 to 1-1/4-inch balls and brown in a large, oiled, skillet over medium
high until golden and/or slightly burned for a 'grilled' flavor. Do not
crowd the meatballs. TIP: two batches, and/or second pan.
- *For the Soup Base: Meanwhile put canned tomatoes, garlic clove and a
portion of the stemmed and seeded rought-chopped jalapeno in processor
fitted with metal blade and pulse to make a chunky sauce. Add more
jalapeno to taste.
SLOW COOK (4 hrs on #4 and 5): Transfer the sauce to a 4-quart slow cooker
(oblong). Set dial to 5; add the broth and oregano. Heat. Transfer the
meat balls to the cooker and bring to a gentle boil. Boil for about 10
minutes. Reset dial to 4; cook covered for 3 hrs, then add the vegetables.
Cook for 45 to 60 minutes. TIP: For tender-crisp zucchini, add it during
the last 10 mins. Add chopped cilantro near the end of the time so that it
warms.
Detail: Julienne the carrot into 1/4-inch by 1 to 1-1/2-inch sticks. Cut
the celery, once, lenthwise; then diagonally slice 1/4-inch pieces. Trim
the stem and tip from the washed zucchini; cut into fourths lengthwise then
cube.
Pantry: canned ready to use chopped tomatoes, pre-seasoned may be used, but
we preferred the flavor of the pre-cooked (stewed) tomatoes. * Keep a jar
of Corriander Cohort on hand: grind equal parts of pan roasted cumin seed,
corriander seed and black peppercorns (created by Steve Raichlen).
To plate: Place the desired amount of crumbled corn chips in a large
shallow bowl. Sprinkle with a little cheese. Ladle on the soup (about 1-1/2
to 1-2/3 cups broth per serving; apportion the meatballs and vegetables.
Serve with salad, which may be used as a relish directly on the soup.
Variation ~ FAST COOK (60 mins): Transfer sauce to a soup pot and heat to
a gentle, steady boil. Transfer meatballs to the broth and reduce heat to a
simmer (Medium, to medium low); cook meat 35 minutes. Add carrots and
celery; cook 5 mins. Add zucchini cook 4 to 5 mins. Add cilantro and cook
about 2 mins. Serve.
DESCRIPTION: Zucchini is one of our favorites. Here they are teamed with a
bright-red tomato sauce that clings to light and fluffy meatballs.
Pepper-scale is mild to moderate. Time? Half day in the slow cooker or an
hour on the stove top. Serves 2 to 4; 19.5% CFF (352 cals and 8.4g fat) not
counting the optional tostitos.
- - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 5336 0 0 0 0 0 0 0 0 0 0 0 5132 0 0 0 0 0
0 0 0 0 0 0 4043