Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½ Pounds ground Turkey meat
- 2 egg whites
- 1/4 Cup seasoned dry bread crumbs
- 4 cloves garlic, minced, divided
- 3 Tablespoons Italian seasoning, divided
- olive oil cooking spray
- 4 Cans (15 ounces each) reduced-sodium chicken broth
- 3 Cups water
- 2 Cups green beans, diagonally cut Into ½ inch pieces
- 4 Medium carrots, sliced
- 2 Medium onions, coarsely chopped
- 8 Ounces Thin spaghetti, uncooked, broken into 2- to 3-inch pieces
- 2 Medium plum tomatoes, coarsely chopped
- salt and pepper, to taste
Directions
Mix ground Turkey meat, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended
Shape mixture into 32 meatballs.
Spray large saucepan with cooking spray
Heat over medium heat until hot.
Cook meatballs until browned on all sides (5 to 7 minutes).
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves of garlic, and remaining 1 tablespoon of Italian seasoning to saucepan
Heat to boiling.
Reduce heat and simmer, covered until vegetables are almost tender (about 8 minutes).
Heat soup to boiling
Add pasta and tomatoes.
Reduce heat and simmer, uncovered, until pasta is al dente (about 10 minutes).
Season to taste with salt and pepper.