Healthy Recipes

Pesto Minestrone
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Servings: 8
Ingredients and Preparation
Ingredients Measures
Cauliflower, coarsely chopped 2 cups (the equivalent of about 2 small heads)
Zucchini, chopped 1½ cups (1-2 medium)
Low sodium chicken broth 3 cans (14.5 ounces each)
Diced tomatoes, drained 1 can (16 ounces)
Uncooked elbow macaroni or small pasta shells 1 cup
Kidney beans or black-eyed peas, drained and rinsed 3 cups
Sliced carrot 1 cup
Chopped onion 1 cup
Ingredients Measures
Olive oil 2 tablespoons
Garlic cloves 2
Fresh, loosely packed basil leaves 1 cup
Water 1 tablespoon

Directions for Minestrone
  1. In a 5-6 quart saucepan, bring ½ cup water to boil.
  2. Add tomatoes, cauliflower, onion, and carrots.
  3. Reduce heat and simmer covered 10 minutes or until vegetables are tender.
  4. Add zucchini, beans, broth, and pasta. Return to a boil.
  5. Reduce heat and simmer uncovered 10 minutes.
Directions for Pesto
  1. Put all pesto ingredients in food processor or blender and process until very finely chopped.
  2. Just before serving, remove soup from heat and stir in pesto.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 1; Carbs: 2; Other: 0

Produce for Better Health

Nutrition Facts
Serving Size 1/8 recipe
Calories 240
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 130 mg
Total Carbohydrate 38 g
Dietary Fiber 12 g
Sugars 6 g
Proteins 13 g
Vitamin A 60% DV
Vitamin C 30% DV
Calcium 4% DV
Iron 8% DV
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