Meatball and vegetable stew dish
FAMILY-FRIENDLY

Meatball and vegetable stew

A delicious blend of nourishing veggies and hearty meatballs, this stew is the perfect comfort food.

Calorie Smart 
Carb Smart 
 

Meatball and vegetable stew.

 

Developed by Emily Richards (PH Ec.) 

6 servings  
45 minutes (prep: 20 mins / cook: 25 mins)

3 (2074 ratings)
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Time required

45 minutes

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Carbohydrates

15 g/serving

Ingredients
  • 8 oz (227 g) ground extra lean turkey, chicken or veal
  • 8 oz (227 g) ground extra lean beef or pork
  • 1/3 cup (75 mL) dry breadcrumbs
  • 1/3 cup (75 mL) salsa
  • 2 tbsp (25 mL) chopped fresh parsley
  • 1 tsp (5 mL) Worcestershire sauce
  • 2½ cups (625 mL) sodium reduced beef broth
  • 1 pkg (227 g) mushrooms, sliced
  • 1 small onion, chopped
  • 1 cup (250 mL) baby carrots
  • ½ cup (125 mL) chopped celery
  • 2 cloves garlic, minced
  • 3 tbsp (45 mL) cornstarch
  • 3 tbsp (45 mL) water
  • Hot pepper sauce (optional)

 

  • Calories 184
  • Carbs 15 g
  • Sugar 3 g
  • Fibre 2 g

Directions

  1. In a large bowl, combine veal, beef, breadcrumbs, salsa, parsley and Worcestershire. Roll mixture into 1 inch (2.5 cm) meatballs and place on parchment paper lined baking sheet. Bake in 350°F (180°C) oven for about 15 minutes or until no longer pink inside.
  2. Meanwhile, in soup pot, combine broth, mushrooms, onion, carrots, celery and garlic; cover and bring to a boil over medium heat. Uncover and simmer for 5 minutes. Add meatballs and stir to combine. Whisk together cornstarch and water; stirring into broth. Cook for about 2 minutes or until slightly thickened.
  3. Tip: Make the meatballs ahead and freeze for up to 2 weeks for a quick addition to your weekly meal routine.

Vegetarian option:

Omit meatball ingredients and substitute with 1 lb of vegetarian or vegan meatballs.

Per serving (1 of 6)

  • Calories 184
  • Protein 18 g
  • Total fat 6 g
    • Saturated fat 2 g
    • Cholesterol 53 mg
  • Carbohydrates 15 g
    • Fibre 2 g
    • Sugars 3 g
    • Added sugars 0 g
  • Sodium 424 mg
  • Potassium 531 mg
  • ©
    2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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