Matzo Ball Soup With Vegetables

A new post, and a new look!

The settings on the old theme somehow got re-set to 3 tiles across on the home page, and I didn’t like the way it looked.  I also couldn’t figure out how to get it back the way it was, so I’ve taken the opportunity to set up a new theme with the sidebar I’ve been wanting for some time.

Let me know what you think?

This filling soup features light and fluffy low-fat matzo balls, chicken and a serving of vegetables per serving, so it makes a great lunch.  The recipe gives 5 servings, so you’ll have leftovers to take to work, too!

I’m going to have to warn you, though, I’m pretty sure it’s not Kosher.  The secret to the slimmed down matzo balls is that the oil called for in the original recipe has been replaced with plain, non-fat yogurt.

Ingredients for Five Servings:

Matzo Balls
3/4 c matzo meal
1 tsp baking powder
1/4 tsp salt
1/2 tsp thyme
1/4 tsp paprika, smoked
1 tsp onion flakes
1/4 tsp black pepper
3 lg eggs
1/4 c plain nonfat yogurt

IMG_0442

Matzo meal mixture, before refrigeration.

Soup
2 l low sodium chicken stock (if homemade, remove as much fat as possible)
5 c vegetables (free vegetables, not starchy ones)
6 ea peppercorns
1 ea bay leaf
4 ozs cooked chicken breast half, chopped

IMG_0443
Chopped Spinach to go in at the end.

Method

  1. Mix together dry ingrdients for matzo balls.
  2. Break eggs into a small mixing bowl and mix slightly. Add yoghurt and combine.
  3. Add egg mixture to dry mixture and mix well.
  4. Cover and chill for 20 minutes
  5. Pour stock into a large pot. (Seriously, use a Large pot.  The matzo balls puff up considerably!)

    IMG_0445
    Cooked Matzo Balls – yes, that’s some grated carrot on them.
  6. Add vegetables such as cabbage, onions, celery and carrots.  Bring to a simmer.
  7. Once the 20 minutes for the matzo balls is up, remove them from the refrigerator. Wet hands with cold water.
  8. Gently form the matzo balls into 10 balls, each about the size of a golf ball. Try to handle them as little as possible, and re-wet hands as necessary.
  9. Drop matzo balls into soup. Cover. Simmer for 20 minutes.
  10. After 20 minutes, uncover, add chopped chicken along with soft vegetables such as bell pepper and spinach.
  11. Simmer 5 minutes. Divide matzo balls into bowls (or spill-proof containers for lunches). Top with stock mixture.

My husband was thrilled with this one!

Per Serving (according to MasterCook): 252 Calories; 5g Fat (17.1% calories from fat); 30g Protein; 21g Carbohydrate; 1g Dietary Fiber; 143mg Cholesterol; 1144mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates

By my calculations, per portion, this works out to 1 serving each of Vegetables, 1 SmartCarb and 1 PowerFuel.

Enjoy!

Northern Sunset

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