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Chicken & herb meatball soup

Low Gi Recipe Logo
SERVES:
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
30 minutes

Ingredients

  • 60 g All-Bran® Original
  • 350 g Lean chicken breast mince
  • 2 Garlic cloves, crushed
  • 2 tbsp Finely chopped flat-leaf parsley, plus extra to garnish
  • 1 tbsp Finely chopped basil
  • 1 Egg (assumed medium)
  • 2 tsp Olive oil
  • 1 Onion, finely chopped (assumed medium)
  • 1 Carrot, peeled, diced
  • 1 Stick celery, diced (assumed medium)
  • 1.5 litres Salt reduced chicken stock
  • 65 g Low Gi rice
  • 200 g Fresh corn kernels
  • 150 g Green beans, trimmed, sliced into 1cm rounds
  • Finely grated lemon zest, to garnish
Chicken & herb meatball soup

Method

  • To make the meatballs, place All-Bran® Original in a food processor and process until coarse crumbs. Place the All-Bran®Original, the chicken mince, half the garlic, the parsley, basil and egg in a large bowl. Using clean hands, mix all ingredients until well combined. Using slightly wet hands, take heaped teaspoons of the mixture and roll into balls. Set aside.
  • Heat the oil in a large saucepan over a medium heat. Cook the onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Add garlic, cook for 1 minute more. Add sock, bring to the boil. Add rice, simmer for 10 minutes or until almost tender.
  • Add corn and beans, simmer for 2 minutes. Reduce the heat to low, add the meatballs in batches and simmer gently for 3-4 minutes or until just cooked through and they float on the surface.
  • Serve garnished with extra chopped parsley and grated lemon zest.

Notes

Energy per serve: 1,391kJ
Gi estimation: 45 (Low), GL estimation: 15
Recipe and image supplied by Kellogg’s® Australia. For more recipes go to www.all-bran.com.au

 

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 332kcal | Carbohydrates: 33.6g | Protein: 28.4g | Fat: 7.5g | Saturated Fat: 1.7g | Sodium: 1834mg | Sugar: 7.1g