Skinnylightful Turkey Meatballs and Cauliflower Rice Soup




Delightfully healthy and super delicious, this is such a satisfying main course soup. Cauliflower rice works wonders instead of noodles or rice. Each large serving has only 238 calories, 7 grams of fat and just 3 Weight Watchers SmartPoints. Enjoy!

Prep Time: 20 minutes

Cook Time: 30 minutes


Ingredients for Meatballs:

¾ pound 99% fat-free ground turkey

⅓ cup onion, shredded or minced fine

1 egg

3 tablespoons fresh dill, chopped

A little salt and pepper


Ingredients for Chicken Soup:

1 (48 oz) container Swanson’s reduced-sodium chicken broth (6 cups)

1½ cups celery, sliced

1½ cup carrots, chopped

1 cup onions, chopped

1 tablespoon + 1 teaspoon olive oil

1 (16 oz) bag riced cauliflower, see shopping tips

½ teaspoon dried thyme

½ teaspoon sage

Fresh ground pepper, to taste

3 tablespoons fresh dill, chopped


Instructions

1. Preheat oven to 350 degrees. Line a baking sheet with foil and coat with cooking spray.

2. To make the meatballs: Place turkey, ⅓ cup minced onions, egg, 3 tablespoons fresh dill and a little salt and pepper in a bowl and combine gently with a fork. With a small scoop or melon baller, shape into small meatballs and drop onto baking sheet. Create 16 meatballs. They don’t have to be perfectly round. Bake for about 15 minutes, until cooked through. Remove from oven and set aside.

3. In a medium bowl, add celery, carrots and onions. Cook in microwave for about 6 minutes to soften.

4. In the meantime, prepare soup. Coat a large, nonstick pan with cooking spray. Add olive oil and heat over medium heat . Add cauliflower rice and sauté until softened, about 6 minutes. Stir often. Add softened vegetables from microwave and mix well. Continue to sauté for 6 minutes. Stir in chicken broth, thyme, sage and a little black pepper, to taste. Bring to a boil, turn heat down to simmer and cook for 8 minutes. Add cooked meatballs and 3 tablespoons fresh dill. Combine. Simmer for 2 minutes.

5. Each serving, 2 cups total including 4 meatballs. This soup freezes great. 

Makes 8 cups total and 4 main course servings.


Healthy Benefits
Cauliflower, which belongs to the same family as cabbage, is an excellent source of Vitamin C, Vitamin B-Complex, fiber and minerals including iron and calcium.


Prep Tips
I recommend buying already prepare riced cauliflower. If desired, here are directions for making your own: Wash and dry 1 head of cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice. Any extra cauliflower rice, freezes well.


Shopping Tips
Trader Joe’s sells a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time not having to prep the cauliflower. In addition, many supermarkets such as Target and Walmart carry Green Giant’s (16 oz) bag of cauliflower crumble in the produce section.


Weight Watchers SmartPoints
3
Weight Watchers Points Plus 6

SKINNY FACTS: for 2 cup serving including 4 meatballs
238 calories, 7g fat, 1g sat. fat, 88mg chol, 29g prot, 16g carbs, 3g fiber, 1,069mg sod, 9g sugar
FACTS: for SmartPoints
170 calories, 1g sat. fat, 26g protein, 2g sugar