Post by April B. on Jan 28, 2005 9:44:22 GMT -6
Greek-style Minestrone
Serves 2
1 teaspoon olive oil
1 cup frozen chopped or diced onion
1 pound sliced zucchini (about 2 cups)
1 stalk celery, sliced (about 1 cup)
3/4 cup diced carrots
2 garlic cloves, crushed
2 cups fat-free, low-sodium chicken broth
1 cup drained, no-salt-added whole tomatoes
1/4 cup raw arborio rice
2 cups rinsed and drained canned white beans
4 cups washed, ready-to-eat spinach
1/2 teaspoon dried thyme
Salt and freshly ground pepper
1/4 cup crumbled feta cheese
Heat oil in a large saucepan on medium-high heat. Add onion,
zucchini, celery, carrots and garlic. Saute 2-3 minutes. Add the
chicken broth, tomatoes and rice. Break up the tomatoes with the
edge of a cooking spoon. Bring soup to a simmer and cook 15 minutes.
Add the beans, spinach and thyme. Cook until the beans are warm and
the spinach wilted, about 1 minute. Add salt and pepper to taste.
Ladle into bowls and sprinkle with feta.
Per serving:
474 calories, 26 g protein, 79 g carbohydrates, 7 g fat, 10 mg
cholesterol, 883 mg sodium, 19 g fiber. Calories from fat: 14
percent.
Serves 2
1 teaspoon olive oil
1 cup frozen chopped or diced onion
1 pound sliced zucchini (about 2 cups)
1 stalk celery, sliced (about 1 cup)
3/4 cup diced carrots
2 garlic cloves, crushed
2 cups fat-free, low-sodium chicken broth
1 cup drained, no-salt-added whole tomatoes
1/4 cup raw arborio rice
2 cups rinsed and drained canned white beans
4 cups washed, ready-to-eat spinach
1/2 teaspoon dried thyme
Salt and freshly ground pepper
1/4 cup crumbled feta cheese
Heat oil in a large saucepan on medium-high heat. Add onion,
zucchini, celery, carrots and garlic. Saute 2-3 minutes. Add the
chicken broth, tomatoes and rice. Break up the tomatoes with the
edge of a cooking spoon. Bring soup to a simmer and cook 15 minutes.
Add the beans, spinach and thyme. Cook until the beans are warm and
the spinach wilted, about 1 minute. Add salt and pepper to taste.
Ladle into bowls and sprinkle with feta.
Per serving:
474 calories, 26 g protein, 79 g carbohydrates, 7 g fat, 10 mg
cholesterol, 883 mg sodium, 19 g fiber. Calories from fat: 14
percent.