Healthy Recipes

Classic Minestrone
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Reduced-sodium vegetable broth 1 (14-ounce) can
Water 14 ounces
Olive oil 1 tablespoon
Small white onion, finely chopped 1
Garlic, minced 2 cloves
Carrot, peeled and thinly sliced 1
Celery stalk, thinly sliced 1
Yukon gold potato, peeled and cut into ½-inch squares 1
Dried thyme ¼ teaspoon
Flat-leaf parsley, chopped 2 tablespoons
Salt ½ teaspoon
Freshly ground pepper to taste
Tomatoes, seeded and chopped 2
White (eg, cannelloni) beans, rinsed and drained 1 (14.5-ounce) can
Grated Parmesan cheese, divided 4 teaspoons


Directions
  1. In a large saucepan, bring the broth and water to a boil.
  2. Meanwhile, heat oil in a Dutch oven or large pot over medium-high heat. Add onion and garlic, and cook for 2-3 minutes, until onion is tender. Add carrots, celery, and potatoes, and cook for 3-4 minutes, until carrots are tender.
  3. Add hot broth and water to vegetable mixture and stir. Season with thyme, parsley, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-12 minutes. Stir in tomatoes and beans, cover, and simmer for 10 minutes.
  4. Let stand a few minutes before serving.
  5. Top with Parmesan cheese.

Exchanges
5 vegetables; 1 very lean meat substitute; 1 fat

Side Suggestions: Italian “House” Salad
Top a bag of mixed Italian greens with sliced tomatoes, cucumbers, and carrots. Toss with Italian vinaigrette dressing (make your own by combining 1 tablespoon olive oil, 2 tablespoons white wine vinegar, 1 tablespoon fresh chopped parsley, 1 teaspoon fresh lemon juice, 1 chopped garlic clove, and ½ teaspoon dried thyme).

Side Suggestions: Crusty Bread (Italian or French)


Nutrition Facts
Serving Size ¼ of recipe
Calories 224
Total Fat 4 g
Saturated Fat 1 g
Sodium 534 mg
Total Carbohydrate 37 g
Dietary Fiber 7.5 g
Protein 10 g
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July 2015

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