Meatball and Macaroni Stew Low Fat Low Cal
Warm up with a hearty yet healthy bowl of Meatball and Macaroni Stew, a low-fat, low-calorie comfort food that doesn't skimp on flavor. Featuring tender turkey meatballs seasoned with garlic, parsley, and whole wheat breadcrumbs, this stew is packed with wholesome ingredients like fresh spinach, whole grain macaroni, and a medley of vibrant vegetables simmered in a rich, tomato-infused chicken broth. Ready in just under an hour, this one-pot wonder is perfect for busy weeknights and serves as a nutritious, satisfying meal for the whole family. Ideal for those seeking a lighter twist on classic comfort food, this dish is high in protein, brimming with fiber, and bursting with cozy, homemade flavors.
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Recipe Information
Ingredients
- 1 pound Ground turkey (93% lean)
- 1 Egg
- 0.5 cup Breadcrumbs (whole wheat)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried parsley
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Olive oil
- 1 medium Yellow onion (diced)
- 2 medium Carrots (peeled and diced)
- 2 medium Celery stalks (diced)
- 3 Garlic cloves (minced)
- 6 cups Low-sodium chicken broth
- 1 15-ounce can Diced tomatoes (no salt added)
- 2 tablespoons Tomato paste
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 1 cup Whole grain elbow macaroni
- 2 cups Spinach (fresh, chopped)
Instructions
In a mixing bowl, combine ground turkey, egg, breadcrumbs, garlic powder, onion powder, dried parsley, salt, and black pepper. Mix until well combined.
Using your hands, form the mixture into small meatballs, about 1 inch in diameter. Set aside on a plate.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the meatballs in batches and brown them on all sides. This should take about 5-7 minutes per batch. Once browned, remove the meatballs and set aside.
In the same pot, add the diced onion, carrots, and celery. Cook for 5-7 minutes until softened, stirring occasionally.
Add the minced garlic and cook for an additional minute until fragrant.
Pour in the chicken broth, diced tomatoes, and tomato paste. Stir to combine.
Add the dried oregano and dried basil. Bring the mixture to a simmer.
Return the browned meatballs to the pot. Simmer gently for 15 minutes, allowing the flavors to meld and the meatballs to cook through.
Stir in the macaroni and cook for 8-10 minutes, or until tender. Stir occasionally to prevent sticking.
In the last 2 minutes of cooking, add the chopped spinach and stir until wilted.
Taste and adjust seasoning with additional salt and pepper if needed.
Ladle the stew into bowls and serve hot.
Nutrition Facts
Calories |
315 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 650 mg | 28% | |
| Total Carbohydrate | 33.0 g | 12% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 6.3 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 115 mg | 9% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 802 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
