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Italian Wedding Soup

Enjoy a delicious bowl of homemade Italian wedding soup! This recipe is lower-sodium and uses ground chicken for a lighter take on this classic comfort food.
Author: Diabetic Foodie
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 8 servings

Ingredients 

MEATBALLS

  • 1 pound ground chicken
  • 2 links Italian turkey sausage, (hot or sweet, casings removed)
  • cup bread crumbs
  • 2 cloves garlic, (minced)
  • 3 tablespoons fresh parsley, (chopped)
  • ½ cup Parmigiano-Reggiano cheese, (freshly grated)
  • 3 tablespoons nonfat milk
  • 1 large egg, (lightly beaten)
  • Kosher salt
  • Freshly ground black pepper

SOUP

  • 2 tablespoons olive oil
  • 1 cup sweet onion, (minced)
  • 3 carrots, (cut into ¼-inch pieces)
  • 2 stalks celery, (cut into ¼-inch pieces)
  • 10 cups chicken stock
  • ½ cup dry white wine
  • 1 cup whole-wheat orzo, (or other small pasta)
  • ¼ cup fresh dill, (minced)
  • 4 ounces baby spinach, (rinsed and stems removed)

Instructions

  • Preheat oven to 350°F.
  • In a large bowl, combine the ground chicken, turkey sausage, bread crumbs, garlic, parsley, cheese, milk, egg, 1 teaspoon of salt, and a ½ teaspoon of pepper. Mix gently but thoroughly.
    1 pound ground chicken, 2 links Italian turkey sausage, ⅔ cup bread crumbs, 2 cloves garlic, 3 tablespoons fresh parsley, ½ cup Parmigiano-Reggiano cheese, 3 tablespoons nonfat milk, 1 large egg, Kosher salt, Freshly ground black pepper
  • Line a sheet pan with parchment paper. Scoop a tablespoon of the meat mixture at a time, roll it into a ball, and place it on the sheet pan. Repeat until you’ve used all of the meat.
  • Place the meatballs in the oven and bake for 30 minutes until cooked all the way through and lightly browned. Remove from the oven and set aside.
  • In a heavy-bottomed soup pot, heat the olive oil over medium heat.
    2 tablespoons olive oil
  • Add the onion, carrots, and celery. Sauté, stirring occasionally, until softened, about 5 minutes.
    1 cup sweet onion, 3 carrots, 2 stalks celery
  • Add the stock and wine, then bring the mixture to a boil.
    10 cups chicken stock, ½ cup dry white wine
  • Add the orzo and cook according to the instructions until the pasta is tender.
    1 cup whole-wheat orzo
  • Add the dill and the meatballs to the pot, then simmer for about a minute.
    ¼ cup fresh dill
  • Add the spinach and cook for about a minute until it wilts.
    4 ounces baby spinach

Notes

This recipe is for 4 servings of soup.
Feel free to alter the ratio of ground chicken to sausage. Just be sure you end up with 1¼ pounds of meat total.
Do not substitute or omit the dill; it is integral to the flavor.
Watching your sodium? Look for low-sodium sausage (or make your own), cut back on the cheese, skip the added salt, and use low-sodium or homemade chicken broth.
Leftovers can be stored covered in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Italian Wedding Soup
Serving Size
 
1 bowl
Amount per Serving
Calories
402
% Daily Value*
Fat
 
16.7
g
26
%
Saturated Fat
 
5.5
g
28
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0.5
g
Monounsaturated Fat
 
2.7
g
Cholesterol
 
91.2
mg
30
%
Sodium
 
1039
mg
43
%
Potassium
 
314.9
mg
9
%
Carbohydrates
 
31.1
g
10
%
Fiber
 
4.5
g
18
%
Sugar
 
3.8
g
4
%
Protein
 
26.6
g
53
%
Net carbs
 
26.6
g
* Percent Daily Values are based on a 2000 calorie diet.