Sunday Brunch: Julie Wheeler's spinach Pota Brata (Irish flag soup) with chicken meatballs

TULSA - Want a low fat way to celebrate Ireland for Saint Patrick's Day?  Make this tasty dish that is low in fat and full of flavor and nutrients. The green, orange, and white in this soup celebrate the Irish flag, and the low calories celebrate your waistline.

 

Minutes to Prepare: 10

Minutes to Cook: 20

Number of Servings: 7

 

Ingredients:

Meatball Ingredients:

  • Cooking Spray
  • 4 servings lean ground chicken
  • 1 serving shredded parmesan cheese
  • 1/2 cup carrots, sliced and cooked
  • 1 teaspoon garlic
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon ground sage, ground
  • 1 teaspoon ground oregano, ground
  • 1/4 cup parsley
  • 1 tablespoon black pepper, black
  • 1/4 cup liquid egg substitute


Soup Ingredients:

  • 1 medium sweet yellow onion, chopped
  • 2 tablespoons garlic
  • 1 cup celery, diced
  • 1 cup carrots, chopped
  • 1/2 medium head cabbage
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon dried rosemary
  • 1 teaspoon black pepper
  • 1 dash salt
  • 8 cups 99% fat free chicken broth
  • 2 chicken bouillon cubes
  • 6 cups fresh spinach,
  • 1/4 cup corn starch
  • 1/4 cup water
  • Juice from 1 lemon
  • 1/4 cup parsley
     

 

Tips:

Top Soup with Chobani 0% Greek Yogurt and a few sliced carrots to the top.

 

Directions:

Combine all of the meatball ingredients in a mixing bowl and blend well.  Roll into 28 one-inch balls and bake on a cookie sheet coated with cooking spray at 350 degrees for 15 minutes.

While those are baking, spray a pot with cooking spray.  Saute onions, garlic, celery, carrots, cabbage along with nutmeg, rosemary, salt and pepper on high heat until soft.  (Approximately ten minutes.)

Add chicken broth, bouillon cubes and bring to a boil.  

Mix corn starch and water into a slurry, add to soup and continue to boil five more minutes.  Add in fresh spinach and wilt one minute.

Remove from heat and use immersion blender to blend completely.  Add in lemon juice and parsley.

 

Serving Size: 2 cups of soup with 4 meatballs

Number of Servings: 7

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