점심쉬움

Meatball Soup

Name: Meatball Soup
Prep time: 20 min
Cook time: 55 min
Total time: 75 min
Yield: 4
Ingredients: 6 cups water; 1/3 cup brown rice, uncooked; 3 low-sodium beef or chicken bouillon cubes; 1 tablespoon oregano; 8 ounces 90% lean ground beef; 1 medium tomato, finely chopped; 1/2 medium onion, peeled and finely chopped; 1 large egg; 1/2 teaspoon salt; 2 cups fresh vegetable mix, chopped

Mixed vegetables, meatballs, and brown rice make a delicious and hearty soup that will warm you up on a cold winter night.

1 h 15 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/2 cup broth mixture and 3 large meatballs

247

칼로리

16g

단백질

30g

탄수화물

지방

식이섬유

당류

422mg

나트륨

포화지방 2 g · 콜레스테롤 85 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

water
6 cups
brown rice, uncooked
1/3 cup
low-sodium beef or chicken bouillon cubes
3 · or 1 tablespoon low-sodium bouillon powder
oregano
1 tablespoon
90% lean ground beef
8 ounces · or turkey or chicken
tomato, finely chopped
1 medium
onion, peeled and finely chopped
1/2 medium
egg
1 large
salt
1/2 teaspoon
fresh vegetable mix, chopped
2 cups · carrots, celery, and spinach

조리법

1
Wash hands with soap and water.
2
In a large pot, combine water, rice, bouillon cubes, and oregano. Bring to a boil over high heat.
3
Stir to dissolve bouillon. Reduce heat to low and simmer.
4
Meanwhile, in a large bowl, mix ground meat, tomato, onion, egg, and salt. Form into 12 meatballs.
5
Add meatballs to broth mixture and simmer 30 minutes.
6
Add vegetables. Cook 10 to 15 minutes or until meatballs are cooked and rice and vegetables are tender.
7
Serve hot.

출처: USDA MyPlate Kitchen · California Champions for Change Lunch Recipes California Department of Public Health Network for a Healthy California

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