Low Fat Italian Wedding Soup Recipes

ITALIAN WEDDING SOUP I

Italian Wedding Soup I image

Coming from Rhode Island, a very ethnic state, this soup was traditionally served at Italian weddings. Serve with grated Parmesan cheese.

Provided by Star Pooley

Categories Soups, Stews and Chili Recipes Soup Recipes

Time 50m

Yield 4

Number Of Ingredients 10

Ingredients

½ pound extra-lean ground beef
1 egg, lightly beaten
2 tablespoons dry bread crumbs
1 tablespoon grated Parmesan cheese
½ teaspoon dried basil
½ teaspoon onion powder
5 ¾ cups chicken broth
2 cups thinly sliced escarole
1 cup uncooked orzo pasta
⅓ cup finely chopped carrot

Steps:

In medium bowl, combine meat, egg, bread crumbs, cheese, basil and onion powder; shape into 3/4 inch balls.
In large saucepan, heat broth to boiling; stir in escarole, orzo pasta, chopped carrot and meatballs. Return to boil, then reduce heat to medium. Cook at slow boil for 10 minutes, or until pasta is al dente. Stir frequently to prevent sticking.

Nutrition Facts : Calories 416.3 calories, Carbohydrate 43.3 g, Cholesterol 86.8 mg, Fat 14.2 g, Fiber 2.9 g, Protein 27.3 g, SaturatedFat 5.3 g, Sodium 1211 mg, Sugar 4 g

LOW FAT ITALIAN WEDDING SOUP

Low Fat Italian Wedding Soup image

Delicious! and Low Fat by using lean ground turkey and beans. From Oxygen magazine. I searched and searched on zaar and I believe this low fat version is different than any other on here. This one was so flavorful.

Provided by easpurk

Categories Poultry

Time 40m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1/2 lb lean ground turkey
1/4 teaspoon oregano
1/2 teaspoon dried basil
1 minced garlic clove (fresh is best! Buy a garlic presser)
1/8 teaspoon cayenne pepper
4 cups reduced-sodium chicken broth
1 cup shredded kale
1 (15 1/2 ounce) can cannellini beans, rinsed and drained
1/2 cup diced tomato

Steps:

Mix ground turkey, basil, oregano, garlic and cayenne pepper in a bowl using your hands.
Lightly roll meat into 1/2 inch diameter meatballs and set aside on a plate.
Over medium-high heat, cook meatballs in a fry pan until browned on all sides.
Place cooked meatballs on a plate, covered with a paper town to absorb excess fat.
In a 3 quart saucepan, bring chicken stock to a boil.
Reduce heat and add kale.
Simmer for 15-20 minutes until kale is tender.
Stir in meatballs, beans and tomato and let simmer until heated through for 5 minutes.

Nutrition Facts : Calories 294, Fat 6.7, SaturatedFat 1.8, Cholesterol 44.8, Sodium 210.1, Carbohydrate 34.5, Fiber 7.8, Sugar 1.9, Protein 26.3

ITALIAN WEDDING SOUP, (LOW SODIUM)

Italian Wedding Soup, (Low Sodium) image

After making this a time or three, I reworked the ingredients to make it suit my family's taste buds. To make is more sodium friendly: Reduce the amount of grated cheese, use unseasoned bread crumbs and a low sodium broth. To make it more calorie friendly use: low fat broth, ground chicken or turkey. I would advise against precooking or browning the meat as that will change the flavor. Just make your tiny meatballs and gently place them in simmering broth. Many recipes call for spinach, but I find the escarole looks, tastes, and holds up better. IMO this is fairly bland because of the low sodium option. Please feel free to jazz it up with salt or use a chicken stock with sodium but compare labels, some can be higher than others. as you see fit.

Provided by Chicagoland Chef du

Categories Clear Soup

Time 1h

Yield 4-6 serving(s)

Number Of Ingredients 13

Ingredients

1/2 lb lean ground beef, ground chicken or 1/2 lb ground turkey
1 egg, slightly beaten
2 tablespoons breadcrumbs, seasoned
1 tablespoon parmesan cheese
1/2 teaspoon basil, dried and crushed
1/2 teaspoon onion powder
8 cups chicken broth, low sodium
1 egg, slightly beaten
2 teaspoons parmesan cheese, grated
3 cups escarole, chopped
1/2 cup orzo pasta, uncooked
1/2 cup carrot, diced medium
parmesan cheese, grated, garnish

Steps:

Boil water for orzo. Cook according to package directions. Rinse with cool water, drain and set aside.
In medium bowl combine, meat, egg, bread crumbs, Parmesan cheese, dried basil & onion powder. Shape into 1/2" balls, set aside.
In large soup pot, heat broth to boiling; stir in carrots.
Whisk together: 1 beaten egg and 2 t grated parmesan; slowly add to broth while stirring the broth with a fork to allow thin strands of egg to form.
Return to boil; add meatballs slowly to avoid sticking to one another and bottom of pot.
Return to a slow simmer. Add cooked orzo and escarole. Simmer for an additional 15-20 minutes.
Check for seasoning. Sometimes I add a little chicken bouillon at this point if the flavor needs a boost.
Ladle into bowls and serve with additional Parmesan cheese, if desired.

Nutrition Facts : Calories 341.3, Fat 12.3, SaturatedFat 4.4, Cholesterol 144.4, Sodium 1701.5, Carbohydrate 25.7, Fiber 2.6, Sugar 3.2, Protein 29.3

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