Chunky Minestrone

[Guest guest]

Chunky Minestrone

Prep Time: 15 minutes Cooking Time: 25 minutes

 

Minestrone is Italian for " big soup, " and this one is

big indeed -- full of zucchini, onion, and carrot. For

a vegetarian version, substitute vegetable broth for

the chicken broth.

 

Ingredients

 

1 tablespoon olive oil

1-1/2 cups chopped onion

1 medium carrot, halved lengthwise and thinly sliced

(about 3/4 cup)

2 cloves garlic, minced

3 cups reduced-sodium chicken broth

2 14-1/2-ounce cans low-sodium tomatoes, undrained

and cut up

3/4 cup water

1/2 cup long-grain rice

1 teaspoon dried Italian seasoning, crushed

4 cups shredded fresh spinach

1 15-ounce can reduced-sodium navy beans or white

kidney beans, rinsed and drained

1 medium zucchini, quartered lengthwise and sliced

(about 1-1/2 cups)

1/4 teaspoon freshly ground pepper

Grated Parmesan cheese (optional)

 

Directions:

 

1. In a 4-qaurt Dutch oven heat olive oil over

medium-high heat. Cook and stir the onion, carrot, and

garlic in hot oil about 3 minutes or until onion is

tender. Stir in the broth, undrained tomatoes, water,

uncooked rice, and Italian seasoning.

2. Bring to boiling; reduce heat. Simmer, covered,

about 20 minutes or until rice is tender. Stir in the

spinach, beans, zucchini, and pepper. Cook, covered,

for 5 minutes more. If desired, sprinkle each serving

with Parmesan cheese. Makes five 1-3/4-cup servings.

 

Nutritional facts per serving

 

calories: 246 , total fat: 4g , saturated fat: 1g ,

cholesterol: 0mg , sodium: 462mg , carbohydrate: 43g ,

fiber: 9g , protein: 11g , vitamin A: 72% , vitamin C:

68% , calcium: 12% , iron: 32% , starch: 1.5diabetic

exchange , vegetables: 4diabetic exchange , fat:

..5diabetic exchange

 

 

 

 

 

 

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Language is an expression of thought. Everytime you speak, your mind is on

Parade Exodus 20:8-11 & Hebrews 4:9

 

 

 

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