Clean out the fridge…

ITALIAN-STYLE HAMBURGER SOUP

FROM CANADA BEEF Inc. Many hamburger soups start with high-sodium packaged soup mixes, but this one uses seasonings, sodium-reduced broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach. Hamburger soups are everyone’s favourite. This simple scratch version can be made with just about whatever vegetables you have in the fridge or freezer. It’s super hearty – a stew-soup or “stoup” as one of our recipe testing families commented.

1 lb (500 g)    Extra Lean or Lean Ground Beef

1     large onion, chopped

4     cloves garlic, minced

1 cup (250 mL)    EACH thinly sliced carrot, celery and zucchini

1-1/2 tsp (7 mL)    dried Italian herb seasoning
1/4 tsp (1 mL)    chili pepper flakes (optional)
1 can (28 oz/796 mL)    diced tomatoes
1 pkg (900 mL)    sodium-reduced chicken broth
1 can (213 mL)    tomato sauce
1 cup (250 mL)    shredded fresh spinach (optional)
1/4 cup (50 mL)    chopped fresh parsley (optional)
1/2 cup (125 mL)    broken whole wheat spaghetti

Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning, and chili pepper flakes (if using) in Dutch oven over medium-high heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated.

Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.

Add spinach and parsley (if using). Stir in pasta; simmer for 10 minutes or until pasta is tender. Makes: 8 servings

Per Serving (made with extra lean beef): 179 Calories, 17 g protein, 5 g fat, 2 g saturated fat, 19 g carbohydrate, 3 g fibre, 620 mg sodium;good source of iron (21% DV), excellent source of zinc (33% DV).

 

Check out lots of great recipes made with the goodness of Canadian Beef – just click!

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One Response to "Clean out the fridge…"

  1. And so we slowly climbed over a ladder with no other side | Heather's Hunt for a Harmonious life says:

    [...] part of the no-carb challenge, tonight we are probably going to have delicious hamburger soup which I made last night and also brought for lunch (hello double meals). I loosely followed a [...]

    Reply

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