Pesto Italian Wedding Soup
Calories 505 (41% from fat)
Fat 23 gram
Saturated Fat 7 gram
Trans Fat 0 gram
Cholesterol 94 mg.
Sodium 1238 mg.
Carb. 37 gram
Fiber 3 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 33 gram
Ingredients
Meatballs
1 pound (16 oz.) 93% lean ground beef
6 oz. ground pork
3 oz. Parmesan cheese, grated
1 large egg, lightly beaten
1 large egg white, lightly beaten
1/2 cup Italian style breadcrumbs
1/4 cup fat free milk
1/4 cup yellow onion, finely minced
1 tsp. salt
1 tsp. black pepper, ground
1 tsp. garlic
1/4 cup fresh parsley, chopped
1/2 lemon, zested
Soup
2 Tbsp. olive oil
1 cup yellow onion, diced
1 cup celery, diced
1 cup carrots, diced or shredded
2 tsp. garlic, minced
6 cups chicken bone broth
1 tsp. black pepper, ground
1/2 tsp. dried basil
1/2 tsp. Italian seasoning
1 pinch red pepper flakes
1 cup dry orzo
2 cups baby spinach, chopped
1 cup fat free half & half
1/2 cup prepared pesto
3 oz. Parmesan cheese, grated
1 Tbsp. lemon juice
The original version of this recipe started life on Allrecipes, but we nudged it into gym-friendly territory: Classic, lemon-kissed meatballs simmered in a high-protein chicken bone broth, surrounded by orzo, veggies, and wilted spinach. At the end you swirl in pesto, Parmesan, and a squeeze of lemon, turning the whole pot into a bright, herb-packed soup that wakes you up instead of putting you to sleep.
1. Make the Meatballs
In a large bowl, combine all meatball ingredients: ground beef, ground pork, Parmesan, whole egg, egg white, breadcrumbs, milk, minced onion, salt, pepper, garlic, parsley, and lemon zest. Mix just until evenly combined.
2. Shape the Meatballs
Line a tray or baking sheet with parchment. Roll the mixture into thumb-sized meatballs and place them on the parchment in a single layer.
3. Prep Soup Ingredients
Dice the onion, celery, and carrots; mince the garlic; chop the spinach; measure the orzo, broth, seasonings, half & half, pesto, Parmesan, and lemon juice so everything is ready to add.
4. Sauté the Vegetables
In a large pot or deep skillet, heat the olive oil over medium heat. Add the onion, celery, and carrots and cook, stirring occasionally, until softened, about 5–7 minutes.
5. Add Garlic
Stir in the minced garlic and cook for about 30 seconds, just until fragrant.
6. Add Broth and Seasonings
Pour in the chicken bone broth. Add black pepper, dried basil, Italian seasoning, and red pepper flakes. Stir to combine and bring to a gentle simmer.
7. Cook the Meatballs
Carefully add the meatballs to the simmering soup. Cook for 10–15 minutes, turning them every 3–4 minutes so they cook evenly.
8. Add the Orzo
Stir in the dry orzo and cook for 8–10 minutes, stirring occasionally, until the pasta is tender.
9. Add the Spinach
Stir in the chopped spinach and cook until wilted.
10. Add the Half & Half
Reduce the heat to medium-low. Slowly stir in the fat-free half & half and let the soup heat gently for about 1 minute. It should be hot but not boiling.
11. Finish with Pesto and Cheese
Turn the heat to low. Stir in the pesto, grated Parmesan, and lemon juice. Taste and adjust seasoning with additional salt, pepper, or red pepper flakes if desired.
Yield: 8 Servings, About 1.5 Cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2 minutes. Stir and microwave on high again for 45 more seconds. Keep the container open a little to allow steam to escape.
