Meatball and Vegetable Stew
A delicious blend of nourishing veggies and hearty meatballs, this stew is the perfect comfort food.
Recipe overview
Developed by Emily Richards (PH Ec.)
6 servings
45 minutes
(prep: 20 mins / cook: 25 mins)
45 minutes
(prep: 20 mins / cook: 25 mins)
- Calories 184
- Carbs 15 g
- Sugar 3 g
- Fibre 2 g
Time Required
45 mins
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
- ⅓ cup (75 mL) dry breadcrumbs
- ⅓ 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)
6 servings
45 minutes
(prep: 20 mins / cook: 25 mins)
45 minutes
(prep: 20 mins / cook: 25 mins)
- Calories 184
- Carbs 15 g
- Sugar 3 g
- Fibre 2 g
Directions
- 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 180°C (350°F) oven for about 15 minutes or until no longer pink inside.
- 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; stir into broth. Cook for about 2 minutes or until slightly thickened.
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.
Nutritional Info
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
- Total sugar 3 g
- Added sugars 0 g
- Sodium 424 mg
- Potassium 531 mg
© 2019 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
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