|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|
|Olive oil||2 tablespoons|
|Fresh, loosely packed basil leaves||1 cup|
Directions for Minestrone
- In a 5-6 quart saucepan, bring ½ cup water to boil.
- Add tomatoes, cauliflower, onion, and carrots.
- Reduce heat and simmer covered 10 minutes or until vegetables are tender.
- Add zucchini, beans, broth, and pasta. Return to a boil.
- Reduce heat and simmer uncovered 10 minutes.
- Put all pesto ingredients in food processor or blender and process until very finely chopped.
- Just before serving, remove soup from heat and stir in pesto.
Fruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 1; Carbs: 2; Other: 0
Produce for Better Health
|Serving Size||1/8 recipe|
|Calories from Fat||45|
|Saturated Fat||1 g|
|Dietary Fiber||12 g|
|Vitamin A||60% DV|
|Vitamin C||30% DV|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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