Convenient, Healthy Meatball Soups

This time of year we need to enjoy warm comforting food that is quick and convenient to prepare, while being nutritious and delicious. Meatball soups are a great way for weight loss surgery (WLS) patients to enjoy a nutritious tasty meal with easily digested protein. Here are two very good quick soup recipes that take advantage of pantry staples and ready-made fully cooked chicken meatballs from the freezer. 

Chicken-Meatball Mexican Soup

Ingredients:

1 package fully cooked chicken meatballs (from the freezer case) 

1 tablespoon olive oil 

2 medium onions, chopped 

4 garlic cloves, minced 

2 (4-ounce) can green chilies, chopped 

2 (15-ounce) cans Italian-style stewed tomatoes, chopped, reserving the juice 

8 cups chicken stock 

1 tablespoon chili powder 

2 teaspoon ground cumin 

1 teaspoon hot sauce or to taste

salt and pepper to taste

Garnish:

Chopped cilantro

low-carb tortilla strips

Avocado cubes

Sour cream

Pickled Jalapeno

Monterey Jack cheese

Preheat oven to 425. Arrange meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray. Bake for 10 minutes.

While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic. To the onions add the green chilies, stewed tomatoes, chicken stock, chili powder, cumin, hot sauce.

Simmer the soup for 15 to 20 minutes. Stir in the cooked meatballs and bring soup back to a simmer. Serve soup with garnishes.

WLS patients should eat 3-5 meatballs topped with a modest serving of liquid.

5 meatballs contain 13g protein, 11g fat (3 saturated), 6 grams carbs.

Chicken Meatball and Ravioli Soup

Ingredients:

1 package fully cooked chicken meatballs (from the freezer case) 

1 tablespoon olive oil 

1 large onion finely chopped 

1 garlic clove minced 

1 (28 ounce) can chopped tomatoes (undrained) 

1/4 cup tomato paste 

1 (32 ounce) container Swanson chicken broth 

1 cup water 

1/2 teaspoon granulated sugar 

1/2 teaspoon dried basil 

1/4 teaspoon each dried thyme and oregano 

8 ounces mini cheese-filled ravioli 

1/4 cup fresh chopped parsley 

Freshly grated parmesan cheese

Preheat oven to 425. Arrange frozen meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray. 

Bake for 10 minutes.

While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic.

Add tomatoes and liquid, tomato paste, broth, water, sugar, basil, thyme and oregano.

Bring mixture to a simmer, cover and simmer 10 minutes. 

Add ravioli and cook, covered at a gentle boil according to package directions (approximately 10 to 15 minutes), until they are just tender and no longer have a starchy taste. Stir in meatballs and return to simmer. Stir in parsley and sprinkle with cheese.

Serve warm.  Ready to eat now.