Italian Meatball Soup

 

Soup "season" is just about over, but this recipe was so quick and affordable, I couldn't pass up the opportunity to make it. The liquid base is a simple blend of beef broth, canned tomatoes and water. The body of the soup is bulked up with small pasta, hearty vegetables, and of course, meatballs. You can use your own homemade meatballs, if desired, or you can use the prepackaged meatballs from your local grocer. I chose to use leaner turkey meatballs instead of pork-based ones to cut down the fat a little and to control the amount of salt, I used reduced sodium beef broth and no salt added canned tomatoes. One big bowl of this soup will satisfy even the heartiest eater; for a lighter meal, serve smaller bowls of the soup and accompany with a crusty bread or a green salad.

Italian Meatball Soup

1 (14 oz.) can fat free, reduced sodium beef broth

1 (14.5 oz.) can diced tomatoes with onion and garlic OR Italian-style stewed tomatoes

1½ cups water

½ tsp. Italian seasoning, crushed 

8 oz. frozen Italian-style meatballs, or your own from the freezer (about 8 meatballs)

½ cup dry, small pasta (ditalini, orzo, etc.)

1 cup frozen mixed vegetables

1 tbsp. freshly grated Parmesan

*Kosher salt (You will need to add salt to the broth if using reduced sodium ingredients)

¼ - ½ tsp. crushed red pepper flakes (optional)

In a large pot, stir together the beef broth, undrained tomatoes, the water and Italian seasoning. Bring to a boil.

Add the meatballs, pasta and frozen vegetables. Return to a boil, then reduce to a simmer.

Simmer uncovered, about 10 minutes, or until the pasta and vegetables are tender. Stir frequently, or else the pasta will end up cooking into the bottom of the pot. 

Taste for seasonings, then ladle into soup bowls and sprinkle a little Parmesan cheese on top. Serve immediately.

Serves 4

Chickpea Salad

The humble chickpea (garbanzo bean) is a hearty, healthy legume. They provide a natural source of beneficial fiber, are loaded with vitamins and minerals, and provide textural excitement in salads. This simple recipe requires few ingredients and little preparation time. Fresh vegetables are paired with the chickpeas and have nothing but a simple vinaigrette for a dressing. This is a very versatile recipe - you can easily add or subtract ingredients, or adjust the seasonings to suit your palate. Fresh or dried herbs can be used in this salad - if you use dried, a good Italian seasoning blend really perks up the flavor. If you don't want heat in this salad, omit the red pepper flakes. Serve alongside any meat dish or as a vegan or vegetarian main course. This salad also suits just about any specialty diet - it's naturally gluten and refined sugar free, and it's low glycemic index/diabetic friendly, too. 

Chickpea Salad (Recipe Adapted from Rachael Ray)

2 (15 oz.) cans reduced sodium or no salt added chickpeas, drained and rinsed

1 bundle scallions, sliced thinly

1 small red bell pepper, chopped finely

3 ribs celery, chopped finely

1 clove of garlic, minced, or ground into a paste with a little salt

½ tsp. crushed red pepper flakes

2 tbsp. chopped fresh rosemary (or 1 - 2 tbsp. dried herbs)

2 tbsp. red wine vinegar

3 tbsp. extra virgin olive oil

Kosher salt

Freshly ground black pepper

Combine the chickpeas with the scallions, pepper, celery, garlic, pepper flakes and herbs in a medium bowl.

In a small bowl, combine the vinegar, oil, salt and pepper and blend well. Add the dressing to the chickpea mixture and mix thoroughly. Taste for seasoning and add more salt and pepper, if necessary. You probably will need to add more salt if you use the reduced sodium or no salt added chickpeas. Should you use regular chickpeas, you may not have to.

Serve at room temperature or refrigerate for at least 4 hours in order to let the flavors meld.

Serves 4 - 6

Penne with Sausage and Arugula Sauce

Traditional bolognese sauce is a heavy, rich, meaty red sauce, often prepared using ingredients such as beef and red wine. This recipe takes the spirit of bolognese and lightens it up a little through the use of lean turkey or chicken sausage. The sauce becomes rich and creamy with the addition of sweet mascarpone cheese and the salty bite of Parmesan. This recipe can be made gluten-free through the usage of gluten-free penne noodles or a similar ridged shape. Don't use regular spaghetti noodles with this sauce, as the sauce will not cling well. Any ridged or spiral noodle will help to trap both the meat and the sauce.

Penne with Sausage and Arugula Sauce

2 tbsp. extra virgin olive oil

1 small onion, diced

2 cloves garlic, peeled and smashed (or chopped)

1/2 lb. spicy or sweet Italian sausage, casing removed

1½ cups tomato-basil or marinara sauce

3 cups baby arugula or spinach leaves, packed

½ mascarpone cheese, at room temperature

½ cup freshly grated Parmesan cheese

2 tbsp. Italian flat leaf parsley, chopped

12 oz. penne (can use gluten-free)

Kosher salt

Freshly ground black pepper

Bring a large pot of water to a boil and cook the noodles according to package directions. If you time it just right, your sauce will be done right about the time your noodles are finished cooking.

To make the sauce, heat 2 tbsp. extra virgin olive oil in a large skillet over medium-high heat. Add the onions, 1 tsp. kosher salt, and ½ tsp. pepper. Cook, stirring frequently, until the onions are softened - about 3 minutes. Add the garlic and cook until just fragrant, about 30 seconds.

Add the sausage and break up the meat into roughly ½" pieces. Cook until browned and cooked through, about 6 - 8 minutes. Add the marinara sauce and arugula (or spinach). Bring the mixture to a low boil and cook until the arugula is wilted, about 1 - 2 minutes. 

Stir in the mascarpone and mix until the sauce is uniform and creamy. Remove from the heat and stir in the Parmesan. Season with additional salt and pepper if necessary.

Return the noodles to their cooking pot and add the sauce. Stir until well combined and the noodles are heated through. Serve immediately with a sprinkling of chopped parsley over each plate.

Serves 4

NOTE:  Do not attempt to freeze the sauce. Because the sauce has mascarpone in it, freezing will result in a lot of ice crystal growth which will ruin the sauce if you try to reheat it.

Orange Banana Smoothie

Smoothies, while delicious, are often rather unhealthy. They can be loaded with hidden refined sugars and can be very rich in calories due to the addition of full-fat dairy products or other additions, such as chocolate. This simple smoothie has just four ingredients, no added refined sugars, is naturally gluten-free, and very delicious. Since it's only around 130 calories for one serving, have it along with a bowl of your favorite cereal or a bagel to keep your breakfast around 300 calories or so.

Orange Banana Smoothie

1½ cups freshly squeezed orange juice (around 4 large oranges)

1 tbsp. freshly squeezed lime juice

1 cup strawberries, tops removed and sliced in quarters

1 to 1½ ripe bananas

Combine all the ingredients in a blender until smooth. Pour into glasses and refrigerate until cold. You can also make this ahead of time - pour into a large container with a lid. Make sure to stir up the smoothie before you serve it.

Serves 2 - 3