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Gingered Chicken Meatball Soup with Brown Rice and Basil

Makes: 4 servings Yield: 1 1/2 cups each
Start to Finish 45 mins
Gingered Chicken Meatball Soup with Brown Rice and Basil
Ingredients
  • 2  teaspoons  canola oil
  • 1/4  cup  finely chopped green onions (2)
  • 8  cloves garlic, minced
  • 1  tablespoon  grated fresh ginger
  • 2  egg whites
  • 3/4  cup  panko (Japanese-style bread crumbs)
  • 1/2  cup  finely chopped red sweet pepper (1 small)
  • 3  tablespoons  reduced-sodium soy sauce
  • 2  teaspoons  sesame oil
  • 1  pound  uncooked ground chicken breast or turkey breast
  • 1/2  cup  chopped yellow onion (1 medium)
  • 2 1/2  cups  reduced-sodium chicken broth
  • 1 1/2  cups  water
  • 2  tablespoons  rice wine vinegar
  • 1  tablespoon  honey
  • 1  teaspoon  crushed red pepper
  • 1 1/2  cups  cooked brown rice
  • 1/2  cup  snipped fresh basil
Directions

1. In a large nonstick skillet heat canola oil over medium heat. Add green onions; cook and stir about 2 minutes or until tender. Add half of the garlic and the ginger; cook and stir for 30 seconds more. Remove from heat.

2. In a large bowl combine green onion mixture, egg whites, panko, sweet pepper, 1 tablespoon of the soy sauce, and 1 teaspoon of the sesame oil. Add ground chicken; mix well. Shape chicken mixture into 1-inch meatballs. In the same skillet cook meatballs over medium-high heat until brown, turning occasionally. Set aside.

3. In a large saucepan heat the remaining 1 teaspoon sesame oil over medium-high heat. Add yellow onion; cook for 2 to 3 minutes or until nearly tender, stirring occasionally. Add the remaining garlic; cook and stir for 30 seconds. Add the remaining 2 tablespoons soy sauce, broth, the water, vinegar, honey, and crushed red pepper. Bring to boiling; stir in meatballs. Return to boiling; reduce heat. Simmer, uncovered, until meatballs are cooked through (165 degrees F). Stir in cooked rice and basil.

Nutrition Facts (Gingered Chicken Meatball Soup with Brown Rice and Basil)
  • Servings Per Recipe 4,
  • cal. (kcal) 391,
  • Fat, total (g) 15,
  • chol. (mg) 98,
  • sat. fat (g) 3,
  • carb. (g) 36,
  • Monosaturated fat (g) 7,
  • Polyunsaturated fat (g) 4,
  • Trans fatty acid (g) 0,
  • fiber (g) 3,
  • sugar (g) 7,
  • pro. (g) 28,
  • vit. A (IU) 1020,
  • vit. C (mg) 30,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 9,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 28,
  • Cobalamin (Vit. B12) (g) 1,
  • sodium (mg) 939,
  • Potassium (mg) 912,
  • calcium (mg) 61,
  • iron (mg) 2,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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