Healthy Recipes

Classic Minestrone
dashed separator
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
dashed separator
healthy living calculator
Current Research From Top Journals



March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook