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Hearty minestrone with chicken meatballs and chunky vegetables

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Our Dietitian's Favorite

Hearty minestrone with chicken meatballs and chunky vegetables

Lean & Clean, Mediterranean, Soy-Free, Family-Friendly, Diabetes-Friendly, Dairy-Free, Gluten-Free

2 Servings, 490 Calories/Serving

20 Minutes

Chicken meatballs studded with fresh basil team up with chunky vegetables in this superfast early fall minestrone.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 4 or 5 sprigs organic fresh basil
  • 10 ounces ground chicken
  • 1 organic egg
  • 1 organic yellow onion
  • 1 organic fennel bulb (about 5 ounces)
  • 1 organic summer squash
  • ¼ pound organic green beans
  • 1 cup cooked white beans
  • 1 cup crushed fire-roasted tomatoes

Chef's Tip

For easier handling, you can freeze the ground meat mixture for 10 minutes before shaping into balls. And if you have extra vegetables from your garden or fridge, throw them into the soup. Just be sure to cut them into similar sizes as the rest of your vegetables (½- to 1-inch pieces) and cook them with the other vegetables (Step 4).

Make It Ahead
The meatballs (Step 1) can be shaped up to 1 day ahead. Cover and refrigerate overnight. When ready to serve, proceed with the rest of the recipe as directed.

Make It Leaner

Stretch this dish into 3 [6] portions and each serving becomes just 330 calories and 14 grams of fat.

Nutrition per serving

Calories: 490, Protein: 37g (74% DV), Fiber: 12g (48% DV), Total Fat: 21g (32% DV), Monounsaturated Fat: 12g, Polyunsaturated Fat: 3.5g, Saturated Fat: 4.5g (23% DV), Cholesterol: 200mg (67% DV), Sodium: 190mg (8% DV), Carbohydrates: 38g (13% DV), Total Sugars: 15g, Added Sugars: 0g (0% DV).
Contains: Eggs

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

Instructions

Wash produce before use

1

Prep the meatballs

  • Strip the basil leaves from the stems; coarsely chop the leaves.
  • Cut a small corner from the ground chicken packaging and drain off any excess liquid. Transfer to a plate; pat dry with a paper towel.
Crack the egg into a large bowl. Using a fork or whisk, lightly beat until just blended. Stir in the basil. Add the ground chicken, season generously with salt and pepper, and mix until just combined. Using wet hands, form the mixture into 1-inch meatballs.

2

Brown the meatballs

In a large sauce pot over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Working in batches if needed, add the meatballs and cook, turning once, until lightly browned but not yet cooked through, 2 to 3 minutes per side. Transfer to a plate. Add more oil between batches if needed. Do not clean the pot.
While the meatballs brown, start preparing the vegetables.

3

Prep the vegetables

  • Peel and coarsely chop enough onion to measure 1 cup [2 cups].
  • Cut the fennel lengthwise into quarters and cut away the core; cut the quarters lengthwise into 1-inch-thick slices, then crosswise into 1-inch pieces.
  • Trim the ends from the squash; cut the squash lengthwise into quarters, then crosswise into ½-inch pieces.
  • Trim the stem ends from the green beans; cut the beans into 1-inch lengths.
  • Rinse the white beans.

4

Cook the minestrone

In the same pot used for the meatballs, if dry, add 1 to 2 teaspoons oil. Warm over medium heat until hot but not smoking. Add the onion, season with salt and pepper, and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the fennel and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the squash and green beans and cook, stirring occasionally, until just tender, 3 to 4 minutes.
Add the tomatoes, meatballs, and 1½ cups [3 cups] water and bring to a boil. Reduce to a simmer and add the white beans. Cook, stirring occasionally, until the vegetables are tender and the meatballs are cooked through, 3 to 5 minutes. Remove from the heat and season to taste with salt and pepper.

Serve

Transfer the minestrone to individual bowls and serve.

Kids Can!

  • Strip the basil leaves.
  • Measure the onion.
  • Rinse the white beans.
  • Measure the water for the minestrone.

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