|Olive oil||2 tablespoons|
|Carrots, peeled and thinly sliced||2|
|White onion, diced||1|
|Garlic cloves, minced||3|
|Rosemary leaves, chopped||1 teaspoon|
|Reduced-sodium vegetable broth||28 ounces|
|Spinach or cheese tortellini (fresh or frozen)||9 ounces|
|Plum tomatoes, diced||4|
|Freshly ground pepper to taste|
- Heat oil in a Dutch oven or large pot over medium heat. Stir in carrots and onion, cover, and cook, stirring occasionally, for 4 minutes. Add garlic and rosemary to pot and cook another minute.
- Stir in vegetable broth and zucchini, and bring to a boil. Reduce heat and simmer for 3 minutes. Add tortellini and tomatoes, and simmer for another 8 minutes, or until tortellini are plump.
- Season with pepper and serve.
4 vegetables; 3 starches; 1 fat
Side Suggestions: Crusty Bread (Italian or French)
|Saturated Fat||5 g|
|Dietary Fiber||7 g|
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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