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Asian Meatball Soup with Kale and Rice Noodles One Star

Asian Meatball Soup with Kale and Rice Noodles

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 0 minutes

Cook Time: 23 minutes

Ingredients: Add ingredients to List

4 cups low-sodium chicken broth
4 quarter-size slices fresh ginger root
1 teaspoon Grated fresh ginger
12 oz 96% lean ground beef
1 each egg white
2 tablespoons plain dry bread crumbs
1 1/2 teaspoon minced garlic
2 1/2 teaspoon reduced-sodium soy sauce
3 cups trimmed, chopped, firmly packed kale leaves
1 (8 oz.) pkg. thin rice noodles
1 1/2 teaspoon toasted sesame oil
2 each scallions, thinly sliced (optional)

directions:

Nutrition-boosting techniques: Adding the kale toward the end of cooking preserves its bright green color, as well as its nutrients. Chopping kale releases its antioxidants.
1. In a large saucepan, combine broth and ginger slices. Bring to a simmer overmedium-high heat. In a separate saucepan, bring 3 quarts water to a boil over high heat for cooking the rice noodles.
2. While broth heats, make meatballs. In a large bowl, mix together grated ginger, ground beef, egg white, bread crumbs, garlic, and soy sauce. Form into 16 to 20 meatballs (a small ice cream scoop works well for this).
3. Remove ginger slices from broth with a slotted spoon and discard. Place meatballs in the broth, being careful not to crowd them. Bring to a gentle boil over medium-high heat. Reduce heat to medium-low, cover, and simmer gently for 10 minutes. Add kale. Cover and simmer 10 more minutes, until meatballs are cooked through and kale is tender.
4. After adding kale to the broth, drop rice noodles into pot with boiling water. Cook for 3 minutes. Drain, then divide noodles among 4 bowls.
5. Stir sesame oil and scallions into broth. Divide broth and meatballs among the 4 bowls. Serve at once.
Source: Fresh Magazine September, October 2010

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Quantity Ingredients  
4 cups low-sodium chicken broth  
4 quarter-size slices fresh ginger root  
1 teaspoon Grated fresh ginger  
12 oz 96% lean ground beef  
1 each egg white  
2 tablespoons plain dry bread crumbs  
1 1/2 teaspoon minced garlic  
2 1/2 teaspoon reduced-sodium soy sauce  
3 cups trimmed, chopped, firmly packed kale leaves  
1 (8 oz.) pkg. thin rice noodles  
1 1/2 teaspoon toasted sesame oil  
2 each scallions, thinly sliced (optional)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 410 kcal (20%)
Calories from Fat 54 kcal (0%)
Total Fat 6 g (9%)
Saturated Fat 2 g (7%)
Cholesterol 50 mg (16%)
Sodium 270 mg (11%)
Total Carbohydrates 63 g (21%)
Dietary Fiber 2 g (8%)
Protein 25 g (41%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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