Wish Upon A Dish: Albondigas

March 23, 2010


Adapted from CookingLight Magazine.

* 1 tablespoon olive oil
* 1/2 (16-ounce) bag frozen pepper stir-fry (such as Birds Eye)
* 3/4 cup diced carrot
* 1 (28-ounce) can crushed tomatoes
* 1 (4-ounce) can chopped green chiles, drained
* 1 quart fat-free, less-sodium chicken broth
* 1 quart fat-free, less-sodium beef broth
* 1 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
* 1 pound chopped pork
* 1 1/2 cups shredded spaghetti squash (that's what I had in the freezer, you could use zucchini
* 1/4 cup Matzo Meal
* 1 cup uncooked long-grain white rice, divided
* 1/2 cup chopped sweet onion
* 1 teaspoon salt, divided
* 1 teaspoon freshly ground black pepper, divided
* 1/4 cup Egg Beaters
* 2 tablespoons fresh lime juice


1. Heat oil in a large Dutch oven over medium-high heat. Add pepper stir-fry to pan; cook 5 minutes, stirring occasionally. Add carrot; sauté 5 minutes. Stir in tomatoes, chiles, and broths; bring to a boil. Reduce heat, and simmer 15 minutes or until carrot is tender.
2. Using hand blender or table blender, blend until smooth. Pour into a large bowl.
3. Combine chicken, pork, squash, 1/4 cup rice, onion, Matzo Meal, 1/2 teaspoon salt, 1/2 teaspoon black pepper, and egg beaters in a food processor; process 30 seconds or until blended. Bring broth mixture to a boil. Using a small ice cream scoop, drop meat mixture (about 45 meatballs) into broth mixture and simmer for 25-30 mins. Season with salt & pepper to taste. Cook remaining 3/4 cup rice. Before serving, stir in lime juice.

I am adding a can of small white beans to round out this meal.

Look at these numbers.........Yea for us!!!!

Nutritional Information:

Calories: 184
Fat: 3.5g (sat 0.9g,mono 1.7g,poly 0.5g)
Protein: 20.8g
Carbohydrate: 16.2g
Fiber: 2g
Cholesterol: 64mg
Iron: 1.6mg
Sodium: 790mg
Calcium: 26mg

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