1 pound ground turkey breast
2 egg whites
¼ cup corn meal
2 tablespoons non fat milk
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
½ teaspoon cumin
1 tablespoon olive oil
1 medium onion, chopped
1 tablespoon garlic, chopped
1 can black beans, drained and rinsed
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon cumin
1 cup celery, sliced
1 cup carrots, diced
½ cup mild green or red salsa
1 (28-ounce) can diced tomatoes with juice
1 ½ quarts organic, reduced sodium, fat free chicken broth
1 cup frozen corn kernels
1 zucchini, ¼ inch dice
2 tablespoons chopped cilantro
In large bowl, combine turkey, egg whites, corn meal, milk, salt, pepper, and cumin. Form 1-1½ inch meatballs, place on plate and refrigerate.
Heat olive oil in large soup pot. Add onions and sauté for 3 minutes or until soft. Add garlic and sauté for 1 minute.
Add black beans, oregano, basil, cumin, celery, carrots, salsa, tomatoes and broth. Bring to a boil and then reduce heat to a simmer for 5 minutes.
Add frozen corn and meatballs. Bring to a boil, and then reduce to a simmer for 10-12 minutes.
Add zucchini and continue to simmer for another 2 minutes.
To serve: Ladle into bowls and garnish with chopped cilantro
Calories per serving: 200
Calorie equivalent: 3 oz. protein, 1/2 carbohydrate, 1 vegetable
Recipe courtesy California Health & Longevity Institute