Home / Recipes / Chicken & herb meatball soup

Chicken & herb meatball soup

Chicken & herb meatball soup
Dinner

Low Gi Recipe Logo

SERVES:
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
30 minutes

Ingredients

  • 60 g All-Bran® Original
  • 350 g Lean chicken breast mince
  • 2 Garlic cloves, crushed
  • 2 tbsp Finely chopped flat-leaf parsley, plus extra to garnish
  • 1 tbsp Finely chopped basil
  • 1 Egg (assumed medium)
  • 2 tsp Olive oil
  • 1 Onion, finely chopped (assumed medium)
  • 1 Carrot, peeled, diced
  • 1 Stick celery, diced (assumed medium)
  • 1.5 litres Salt reduced chicken stock
  • 65 g Low Gi rice
  • 200 g Fresh corn kernels
  • 150 g Green beans, trimmed, sliced into 1cm rounds
  • Finely grated lemon zest, to garnish
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

Method

  • To make the meatballs, place All-Bran® Original in a food processor and process until coarse crumbs. Place the All-Bran®Original, the chicken mince, half the garlic, the parsley, basil and egg in a large bowl. Using clean hands, mix all ingredients until well combined. Using slightly wet hands, take heaped teaspoons of the mixture and roll into balls. Set aside.
  • Heat the oil in a large saucepan over a medium heat. Cook the onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Add garlic, cook for 1 minute more. Add sock, bring to the boil. Add rice, simmer for 10 minutes or until almost tender.
  • Add corn and beans, simmer for 2 minutes. Reduce the heat to low, add the meatballs in batches and simmer gently for 3-4 minutes or until just cooked through and they float on the surface.
  • Serve garnished with extra chopped parsley and grated lemon zest.

Notes

Energy per serve: 1,391kJ
Gi estimation: 45 (Low), GL estimation: 15
Recipe and image supplied by Kellogg’s® Australia. For more recipes go to www.all-bran.com.au

 


Nutritional information (per serve)

Calories: 332kcal | Carbohydrates: 33.6g | Protein: 28.4g | Fat: 7.5g | Saturated Fat: 1.7g | Sodium: 1834mg | Sugar: 7.1g
Swap It
Swap It Tool

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Translate »