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1
recipe Mealmaker Meatballs
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4
slices bacon or peppered bacon
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1
medium onion, chopped (1/2 cup)
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2
cloves garlic, minced
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1
1 - 1 1/2 pound butternut or acorn squash, peeled and cut into 3/4-inch pieces (about 4 cups)
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2
medium carrots, cut into 3/4-inch pieces
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2
medium parsnips, cut into 3/4-inch pieces
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4
14 ounces cans reduced-sodium chicken broth or lower-sodium beef broth (about 7 cups)
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1
cup apple juice or water
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1
teaspoon dried Italian seasoning, dried thyme, or dried oregano, crushed
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1
cup quick-cooking barley
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Salt and ground black pepper
1. Prepare and bake Meatballs. Meanwhile, in a 4-quart Dutch oven cook bacon until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Drain bacon on paper towels; set aside.
2. Cook onion and garlic in reserved drippings over medium heat until tender. Add squash, carrots, and parsnips; cook 5 minutes more, stirring occasionally. Add broth, apple juice or water, and Italian seasoning. Bring to boiling; stir in barley. Simmer, covered, for 10 to 15 minutes or until barley and vegetables are tender. Add meatballs; heat through. Season to taste with salt and pepper.
3. To serve, ladle into bowls. Crumble cooked bacon and sprinkle over individual servings. Makes 6 to 8 servings (12 cups total soup).
- Variation Cooking Club Directions:This soup is not recommended for freezing. Prepare as above, except divide cooked bacon among small self-sealing plastic bags for each member. Quick-chill soup by placing Dutch oven in a sink filled with ice water for 10 minutes, stirring frequently. Transfer soup to 4-quart storage containers for each member. Cover and refrigerate soup and bacon up to 3 days.
- Tip Test Kitchen Tip:A double batch can be made in an 8-quart Dutch oven.
- Variation Reheating and Serving:To serve, transfer soup to a 4-quart Dutch oven. Bring soup to boiling, stirring frequently. Serve as above.
Yield: 24 meatballs
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1
egg, beaten
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1 1/4
cups French or Italian bread crumbs
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1/4
cup finely chopped onion
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2
cloves garlic, minced
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1
teaspoon dried oregano or dried thyme, crushed
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1/8
teaspoon cayenne pepper or 1/4 teaspoon ground black pepper
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1
pound lean ground beef
Preheat oven to 400 degree F. Line a 15x10x1-inch baking pan with foil; set aside. In a large bowl combine the egg, bread crumbs, onion, garlic, oregano, salt, and pepper. Add beef; mix well. Shape into 24 meatballs (about 1 tablespoon mixture per meatball). Arrange meatballs in prepared pan. Bake 15 minutes or until juices run clear. Drain off fat. Makes 24 meatballs.Each meatball: 41 cal, 2 g total fat (1 g sat. fat), 21 mg chol., 71 mg sodium, 1 g carbo., 0 g fiber, 4 g pro.
- Note *Note:Use a blender or food processor to make soft breadcrumbs. About 1-1/2 ounces of break makes 1 cup of crumbs.
- Tip Test Kitchen Tip:The job is quick when one person makes the meatballs while others perform other tasks. Set aside a spot at the kitchen table for the meatball maker to sit.
- Servings Per Recipe 6,
- Calories 402,
- Protein (gm) 23,
- Carbohydrate (gm) 47,
- Fat, total (gm) 13,
- Cholesterol (mg) 89,
- Saturated fat (gm) 5,
- Monosaturated fat (gm) 6,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 7,
- Sugar, total (gm) 11,
- Vitamin A (IU) 2915,
- Vitamin C (mg) 15,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 7,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 85,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 1117,
- Potassium (mg) 624,
- Calcium (DV %) 71,
- Iron (DV %) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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