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Photo: Leigh Beisch
Servings:6Jump to Nutrition Facts
Servings:6
Servings:
6
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsMeatballs1pound85%-lean ground beef2largeeggs, lightly beaten⅔cuppanko breadcrumbs, preferably whole-wheat2teaspoonsdried Mexican oregano1teaspoonground cumin1teaspoonground pepper¼teaspoonsaltSoup1tablespoonextra-virgin olive oil⅓cupminced white onion2largecloves garlic, minced1 ½cupspeeled, seeded and diced chayote (see Tip) or summer squash1cuppeeled and diced Yukon Gold potato¾cupcup diced carrot2tablespoonstomato paste115-ouncecan no-salt-added diced tomatoes4cupslow-sodium beef broth1cupdiced zucchini¾teaspoonsalt2tablespoonsminced fresh flat-leaf parsley
Cook Mode(Keep screen awake)
Ingredients
Meatballs
1pound85%-lean ground beef
2largeeggs, lightly beaten
⅔cuppanko breadcrumbs, preferably whole-wheat
2teaspoonsdried Mexican oregano
1teaspoonground cumin
1teaspoonground pepper
¼teaspoonsalt
Soup
1tablespoonextra-virgin olive oil
⅓cupminced white onion
2largecloves garlic, minced
1 ½cupspeeled, seeded and diced chayote (see Tip) or summer squash
1cuppeeled and diced Yukon Gold potato
¾cupcup diced carrot
2tablespoonstomato paste
115-ouncecan no-salt-added diced tomatoes
4cupslow-sodium beef broth
1cupdiced zucchini
¾teaspoonsalt
2tablespoonsminced fresh flat-leaf parsley
DirectionsTo prepare meatballs: Combine beef, eggs, panko, oregano, cumin, pepper and 1/4 teaspoon salt in a large bowl. Let stand for 10 minutes at room temperature.Meanwhile, bring 2 quarts of water to a simmer in a large saucepan over high heat. Form the beef mixture into 32 balls, about 1 tablespoon each. Add half the meatballs to the simmering water and cook for 3 minutes. Use a slotted spoon to transfer them to a plate. Repeat with the remaining meatballs.To prepare soup: Heat oil in a large pot over medium-high heat. Add onion and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add chayote (or summer squash), potato and carrot; cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add tomato paste and cook, stirring constantly, until the vegetables are coated, about 1 minute. Add tomatoes and their juice; cook, stirring, for 1 minute. Add broth, zucchini, salt and the meatballs. Bring to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the meatballs are cooked through, about 10 minutes. Remove from heat and stir in parsley.TipsTo make ahead:Prepare through Step 2 and refrigerate meatballs for up to 1 day.Tip:Chayote squash are small, pear-shaped squash with a mild, sweet taste. To peel and seed them, cut a thin slice off each end and use a vegetable peeler to remove the thin skin. With a sharp knife, quarter the squash, then slice off the white center and the seed. If you can’t find chayote, use summer squash instead.Originally appeared: EatingWell Magazine, January/February 2021
Directions
To prepare meatballs: Combine beef, eggs, panko, oregano, cumin, pepper and 1/4 teaspoon salt in a large bowl. Let stand for 10 minutes at room temperature.Meanwhile, bring 2 quarts of water to a simmer in a large saucepan over high heat. Form the beef mixture into 32 balls, about 1 tablespoon each. Add half the meatballs to the simmering water and cook for 3 minutes. Use a slotted spoon to transfer them to a plate. Repeat with the remaining meatballs.To prepare soup: Heat oil in a large pot over medium-high heat. Add onion and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add chayote (or summer squash), potato and carrot; cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add tomato paste and cook, stirring constantly, until the vegetables are coated, about 1 minute. Add tomatoes and their juice; cook, stirring, for 1 minute. Add broth, zucchini, salt and the meatballs. Bring to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the meatballs are cooked through, about 10 minutes. Remove from heat and stir in parsley.TipsTo make ahead:Prepare through Step 2 and refrigerate meatballs for up to 1 day.Tip:Chayote squash are small, pear-shaped squash with a mild, sweet taste. To peel and seed them, cut a thin slice off each end and use a vegetable peeler to remove the thin skin. With a sharp knife, quarter the squash, then slice off the white center and the seed. If you can’t find chayote, use summer squash instead.
To prepare meatballs: Combine beef, eggs, panko, oregano, cumin, pepper and 1/4 teaspoon salt in a large bowl. Let stand for 10 minutes at room temperature.
Meanwhile, bring 2 quarts of water to a simmer in a large saucepan over high heat. Form the beef mixture into 32 balls, about 1 tablespoon each. Add half the meatballs to the simmering water and cook for 3 minutes. Use a slotted spoon to transfer them to a plate. Repeat with the remaining meatballs.
To prepare soup: Heat oil in a large pot over medium-high heat. Add onion and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add chayote (or summer squash), potato and carrot; cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add tomato paste and cook, stirring constantly, until the vegetables are coated, about 1 minute. Add tomatoes and their juice; cook, stirring, for 1 minute. Add broth, zucchini, salt and the meatballs. Bring to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the meatballs are cooked through, about 10 minutes. Remove from heat and stir in parsley.
Tips
To make ahead:Prepare through Step 2 and refrigerate meatballs for up to 1 day.
Tip:Chayote squash are small, pear-shaped squash with a mild, sweet taste. To peel and seed them, cut a thin slice off each end and use a vegetable peeler to remove the thin skin. With a sharp knife, quarter the squash, then slice off the white center and the seed. If you can’t find chayote, use summer squash instead.
Originally appeared: EatingWell Magazine, January/February 2021
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Nutrition Facts(per serving)329Calories17gFat21gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
