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Chunky Minestrone<R T>
* Exported from MasterCook *
Chunky Minestrone <R T>
Recipe By : Low-Fat Ways to Cook Vegetarian
Serving Size : 7 Preparation Time :0:00
Categories : Eat-Lf Mailing List Ethnic
Italian Low Fat
Main Dishes Soups/Stews
Vegetables Vegetarian
Amount Measure Ingredient -- Preparation Method
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2 Tsp Olive Oil
1 1/2 C Chopped Onion
3/4 C Carrot -- Abt 1 Med,
Halved Lengthwise And Sliced
1 Clove Garlic -- Minced
1/2 C Long-Grain Rice -- Uncooked
2 1/2 C Water
1 1/4 C Nonfat Veg Chicken Broth, Low Sod -- *Note
29 Oz No-Salt-Added Whole Tomatoes -- Undrained, Chopped
1 Tsp Dried Italian Seasoning
2 C Zucchini -- Abt 1 Med,
Halved Lengthwise And Sliced
15 Oz Cannellini Beans -- Canned, Drained
10 Oz Frozen Chopped Spinach -- Thawed, Drained
1/4 Tsp Pepper
2/3 C Parmesan Cheese
*NOTE: Original recipe stated you can use veggie or regular chicken broth,
undiluted
Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot,
and garlic; saute 3 min. Add rice and next 4 ingredients; bring to a boil.
Cover, reduce heat, and simmer 20 min. Add zucchini and next 3
ingredients; cook an additional 5 min. Ladle into individual soup bowls,
and sprinkle with cheese.
Yield: 7 (1 1/2 C) servings
According to original recipe per serving:
Cal 187, Fat 4.3g, Carb 29.1g, Pro 9g, Sod 375mg, CFF 21%
This was very good.
Entered into MasterCook and tested for you by Reggie & Jeff Dwork
<reggie@reggie.com>
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NOTES : According to MC:
Cal 347.3
Fat 4.7g
Carb 58.8g
Fib 14.5g
Pro 23.9g
Sod 260mg
CFF 11.3%
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