Source: CanolaInfo Test Kitchen | Catégorie: Plats principaux, Santé du cœur, Soupes et ragoûts

Creamy Chicken Meatball Alphabet Soup

This soup makes a great, stick-to-your-ribs lunch! Making your own soup allows you to experiment with flavors and tailor the ingredients to your family’s likes.

Creamy Chicken Meatball Alphabet Soup

INGRÉDIENTS

  • 2 Tbsp canola mayonnaise 30 mL
  • 2 Tbsp bread crumbs 30 mL
  • 2 Tbsp grated Parmesan cheese 30 mL
  • 1/4 tsp garlic powder 1 mL
  • 1/2 lb lean ground chicken 250 g
  • 3/4 cup alphabet pasta 175 mL
  • 2 Tbsp canola oil 30 mL
  • 1 cup chopped onion 250 mL
  • 1 cup chopped celery 250 mL
  • 1 cup chopped carrots 250 mL
  • 2 garlic cloves, minced
  • 8 cups reduced-sodium chicken broth 2 L
  • 1 can (28 oz / 796 mL) diced tomatoes, undrained
  • 1 can (6 oz / 170 mL) tomato paste
  • 2 tsp Italian spice 10 mL

PRÉPARATION

  • 1. Preheat oven to 350 °F (180 °C).
  • 2. In bowl, combine canola mayonnaise, bread crumbs, Parmesan cheese, garlic powder and chicken; mix well. Shape into bite-size balls and arrange in 9 x 13-inch (22 x 33-cm) baking dish. Bake meatballs in oven for about 20 to 25 minutes or until cooked through. Meanwhile, cook pasta according to package directions, rinse, drain and set aside.
  • 3. In large saucepan, heat canola oil and sauté onion, celery and carrots for about 5 minutes or until crisp-tender. Add garlic; sauté for 1 minute longer. Add broth, tomatoes, tomato paste and Italian spice; bring to boil. Reduce heat and simmer, for 15-20 minutes or until vegetables are tender. With hand blender or food processor, blend soup until smooth. Add pasta and meatballs. Reheat and serve.

RENDEMENT

8 servings

PORTION

1 1/2 cups (375 mL)

VALEUR NUTRITIVE

Per Serving

Calories210
Lipides7 g
Gras saturés1.5 g
Cholestérol25 mg
Glucides25 g
Fibres3 g
Protéines12 g
Sodium330 mg