Zuppa Osso Buco
Calories 330 (7% from fat)
Fat 7 gram
Saturated Fat .7 gram
Trans Fat 0 gram
Cholesterol 51 mg.
Sodium 342 mg.
Carb. 36 gram
Fiber 10.5 gram
Sugar 8.5 gram
Sugar Alcohol 0 gram
Protein 30 gram
Ingredients
Turkey Dumplings
1 lb. ground extra lean turkey
3 large egg whites, beaten
1/3 cup oatmeal
(We used Quaker Instant.)
1/4 cup grated low-fat Parmesan cheese
1/2 tsp. ground nutmeg
1/2 tsp. ground black pepper
Soup
2 Tbsp. extra-virgin olive oil
1 cup peeled and diced carrots (approx. 2 carrots or 4.5 oz.)
2 cups of celery chopped with their greens (approx. 2 stalks or 7.2 oz.)
1 medium yellow onion, peeled and halved
1/2 tsp. ground black pepper
1/2 cup white wine
1 can (14 oz.) white beans (cannellini) drained
1 box (26.455 oz.) Pomi chopped tomatoes
5 cups water
5 packets no sodium beef stock
(We used Herb Ox Sodium Free Beef Bouillon.)
1 cup (3 oz.) whole grain noodles
(We used Barilla Plus Rotini.)
1/4 cup loosely packed parsley, coarsely chopped
zest from 1 lemon rind
2. Put a large soup pot on the stove with medium heat. Add the olive oil and swirl it around the pot. Pour the carrots in and chop the rest of the veggies while the pot heats up, stirring occasionally. Chop up the celery and onion, adding each to the pot as you finish. Stir in the pepper and bay leaf then cook an additional 5 minutes while vegetables soften. Do not let vegetables brown, reduce heat if necessary.
3. Add the wine and cook for 1 more minute. Now add the white beans, tomatoes, water and herb ox packets to the pot. Bring soup to a boil and then put the dumplings you made earlier right into the pot. Finally stir in the whole grain noodles.
4. Reduce heat to simmer and let dumplings and noodles cook for 8 minutes. Remove from heat and let stand 2-3 more minutes. Garnish each serving with the parsley and lemon zest.
Yield: 6 Servings - Serving Size 2 Cups Each
This recipe was created by Charles Nuedling.
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in individual freezer friendly bags or freezer safe tupperware containers.
When you heat them up, start by microwaving for approximately 5 minutes, keeping the bag or container open just a little to allow steam to escape. Then take the container out, stir it up and put back in for another 5 minutes.
