2 tblsp. olive oil
1 large red onion, chopped
2 medium carrots, sliced
2 celery stalks, sliced
1 tblsp. garlic, minced
3 cups kale leaves, sliced
1 cup red wine (Pinot Noir is very good)
1 large tomato
4 cups organic free range chicken broth
2 cups water
1 bay leaf
1 can artichoke hearts, chopped
1/2 cup fresh basil
2 tblsp. fresh parsley
salt to taste
red pepper flakes to taste
1# ground turkey or chicken
2/3 cup finely grated cheese (goat cheddar or parmesean)
3 tblsp. flaxmeal
1 large egg
black pepper, fresh ground to taste
Heat olive oil in large pot and add onion, carrots, celery. Cook until softened, about 7 minutes, stirring often. Add garlic and stir, add kale and cook until wilted. Add wine and tomato and bring to a boil. Add broth, water, bay leaf and bring to boil. Simmer for an hour, covered partially. During last ten minutes, add artichoke hearts, basil, parsley, red pepper flakes and salt.
Meanwhile, combine ground meat, half of the cheese, flaxmeal, egg, about 1/2 tsp salt and 1/4 tsp pepper. Increase the heat under the soup and bring to light boil. Drop rounded tablespoons of the meat mixture into the soup. Cover and cook until the meatballs are cooked through, about 12 minutes. Adjust seasonings. Add remaining cheese to bowls of soup at the table.
6 servings:
Cal 327, Fat 19, Carb 17, Fiber 3.7, Protein 24, Net Carbs 13.3