Minestrone

Name: Minestrone
Ingredients: Olive oil spray; 1 1/2 teaspoons olive oil; 1 small onion, chopped; 1 medium carrot, thinly sliced; 1 medium rib of celery, diced; 1 to 2 medium garlic cloves, minced; 6 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 1 cup canned no-salt-added diced tomatoes, drained; 1 cup cooked whole-grain macaroni (cooked without salt); 1 cup canned no-salt-added white beans, such as cannellini beans, rinsed and drained; 1/2 teaspoon pepper; 1/4 cup shredded or grated Parmesan cheese

12 ingredients

24 steps

Ingredients

Olive oil spray
1 1/2 teaspoons olive oil
1 small onion, chopped
1 medium carrot, thinly sliced
1 medium rib of celery, diced
1 to 2 medium garlic cloves, minced
6 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1 cup canned no-salt-added diced tomatoes, drained
1 cup cooked whole-grain macaroni (cooked without salt)
1 cup canned no-salt-added white beans, such as cannellini beans, rinsed and drained
1/2 teaspoon pepper
1/4 cup shredded or grated Parmesan cheese

Directions

1

Lightly spray a stockpot with olive oil spray.
2

Add the oil, swirling to coat the bottom.
3

Cook the onion, carrot, celery, and garlic over medium heat for 3 to 4 minutes, or until the onion is soft, stirring occasionally.
4

Stir in the remaining ingredients except the Parmesan.
5

Bring to a simmer.
6

Simmer, covered, for 5 minutes, or until heated through.
7

Serve sprinkled with the Parmesan.
8

(Per serving)
9

Calories: 73
10

Total fat: 1.5g
11

Saturated: 0.5g
12

Trans: 0.0g
13

Polyunsaturated: 0.0g
14

Monounsaturated: 0.5g
15

Cholesterol: 1mg
16

Sodium: 60mg
17

Carbohydrates: 11g
18

Fiber: 2g
19

Sugars: 3g
20

Protein: 5g
21

Calcium: 53mg
22

Potassium: 268mg
23

1/2 starch
24

1/2 very lean meat