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High in Flavor, Low in Fat - Meatball Soup

½ pound ground chicken
½ pound ground lean beef
10 cups water
1 tablespoon achiote, optional, for coloring
1 bay leaf
1 small onion, chopped
½ cup green pepper, chopped
1 teaspoon mint
2 small tomatoes chopped
½ teaspoon oregano
4 tablespoons instant corn flour
½ teaspoon black pepper
2 cloves garlic, minced
½ teaspoon salt
2 medium carrots, chopped
2 cups cabbage, chopped
2 celery stalks chopped
1 10-ounce package frozen corn
3 medium zucchini, chopped
½ cup cilantro, minced


  1. In a large pot, combine water, achiote, bay leaf, half of onion, green pepper, and ½ teaspoon mint. Bring to a boil.
  2. IN a bowl, combine chicken, beef, other half of the onion, tomato, oregano, corn flour, pepper, garlic and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower the heat. Cook over low heat for 30 to 45 minutes.
  3. Add carrots, cabbage and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another 5 minutes.
  4. Garnish with cilantro and rest of mint.

Makes 8 servings.
Serving size: 1 ¼ cups

Nutritional information per serving

Calories:    161
Total fat:     4 grams
Saturated fat:  1 gram
Cholesterol:  31 milligrams
Sodium: 193 milligrams
Total fiber: 4 grams
Protein: 13 grams
Carbohydrate: 17 grams
Potassium:  461 milligrams

Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute.

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