Meatball Soup

Makes 10 servings (approximately 13 cups)

Ingredients

2 beaten egg whites, or 1 beaten egg
1/2 cup quick (or instant) oats
2 tbsp milk
1/2 cup finely chopped onion
1/4 tsp garlic powder

16 oz (1 lb, 450 grams) xlean ground beef sirloin

6 cups beef broth
(or 3 boullion cubes dissolved into 6 cups boiling water)
30 oz can diced tomatoes with Italian Herbs, undrained
30 oz can garbanzo beans (chickpeas), rinsed and drained
2 cups sliced fresh mushrooms
1 tsp italian seasoning
1/2 tsp pepper

120 grams (approx 1 cup) small bow tie pasta or macaroni

10 oz package frozen chopped spinach, thawed and well drained

Instructions

In a a large bowl mix the egg, oats, milk, onion, and garlic powder. Add the ground beef and mix well. Shape meat mixture into about 70, approx. 3/4 inch, meatballs (you will need to cook in two batches).

Lightly coat a large skillet with cooking spray. Cook meatballs over medium heat about 8 min or until no pink remains, turning occasionally to brown evenly. Set meatballs aside.

Tip: I add about 1 tbsp of water and cover them while cooking inbetween stirrings so that they cook faster. Then when I they are cooked, I lift the lid off and let them brown

Meanwhile, in a large saucepan, stir together the beef broth, diced tomatoes, garbanzo beans, mushrooms, italian seasoning and pepper.

Bring to boiling; add in the pasta.

Return to boiling; cover, reduce heat. Simmer covered for 10-12 min, or until pasta is tender. Stir in meatballs and spinach.

Cook for 1 to 2 min more until frozen spinach is heated through.

Nutrition info per serving

235 calories
6 g total fat (2 g sat fat),
27 g carbohydrates (6 g fiber)
18 g protein