Escarole White Bean Soup with Chicken Meatballs
Prep Time: 15 minutes
Cook Time: 30 minutes
A member of the chicory family, escarole looks like romaine lettuce but has a stronger flavor with a hint of bitterness. It has beta carotene to boost your immune system and folate to help prevent birth defects.
1 pound ground chicken breast
1 large egg
½ cup bread crumbs
¼ cup grated Parmesan cheese
2 teaspoons dried thyme
2 cloves garlic, minced
Salt and pepper, to taste
2 teaspoons vegetable oil
1 onion, chopped
4 cups reduced-sodium chicken broth
1 tablespoon dried sage
½ teaspoon (or more) dried red chili flakes (optional), to taste
1 19-ounce can cannellini beans
1 head escarole, chopped
2 tablespoons extra-virgin olive oil
1. In a large bowl, combine ground chicken, egg, bread crumbs, cheese, dried thyme, garlic, salt and pepper. Form into tablespoon-sized balls.
2. In a large saucepan, heat 2 teaspoons vegetable oil over medium heat. Add onion and cook for 3 minutes. Add broth, sage and chili flakes, and bring to a boil. Drop in chicken balls and simmer for 10 minutes. Stir in beans and escarole; simmer 5 minutes more.
3. Ladle into serving bowls. Garnish with black pepper and olive oil.
Nutritional information per serving
Per serving: 322 calories, 32 g protein, 24 g carbohydrate, 11 g fat, 160 mg cal- cium, 4.3 mg iron, 116 mcg folate, 7 g fiber