Garden Minestrone
2 teaspoons olive oil
1 cup chopped onion
2 teaspoons chopped fresh oregano
4 garlic cloves, minced
3 cups chopped yellow squash
3 cups chopped zucchini
1 cup chopped carrot
1 cup fresh corn kernels (about 2 ears)
4 cups chopped tomato, divided
3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
1/2 cup uncooked ditalini pasta (very short tube-shaped macaroni)
1 (15.5-ounce) can Great Northern beans, rinsed and drained
1 (6-ounce) package fresh baby spinach
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup (4 ounces) grated Asiago cheese
Coarsely ground black pepper (optional)
Heat oil in a Dutch oven over medium-high heat. Add
onion to pan; sauté 3 minutes or until softened. Add
oregano and garlic; sauté 1 minute. Stir in squash,
zucchini, carrot, and corn; sauté 5 minutes or until
vegetables are tender. Remove from heat.
Place 3 cups tomato and 1 can broth in a blender;
process until smooth. Add tomato mixture to pan;
return pan to heat. Stir in remaining 1 cup tomato and
remaining 2 cans broth; bring mixture to a boil.
Reduce heat, and simmer 20 minutes.
Add pasta and beans to pan; cook 10 minutes or until
pasta is tender, stirring occasionally. Remove from
heat. Stir in spinach, salt, and 1/2 teaspoon pepper.
Ladle soup into individual bowls; top with cheese.
Garnish with coarsely ground black pepper, if desired.
Yield
8 servings (serving size: 1 1/2 cups soup and 2
tablespoons cheese)
Nutritional Information
CALORIES 217(25% from fat); FAT 6.1g (sat 2.7g,mono
2g,poly 0.6g); PROTEIN 12.6g; CHOLESTEROL 12mg;
CALCIUM 206mg; SODIUM 812mg; FIBER 7.9g; IRON 2.7mg;
CARBOHYDRATE 30.5g
Kathryn Conrad , Cooking Light, SEPTEMBER 2005
------------------------------------
Yahoo! Groups Links
<*> To visit your group on the web, go to:
http://groups.yahoo.com/group/realfood/
<*> Your email settings:
Individual Email | Traditional
<*> To change settings online go to:
http://groups.yahoo.com/group/realfood/join
(Yahoo! ID required)
<*> To change settings via email:
mailto:realfood-digest@yahoogroups.com
mailto:realfood-fullfeatured@yahoogroups.com
<*> To unsubscribe from this group, send an email to:
realfood-unsubscribe@yahoogroups.com
<*> Your use of Yahoo! Groups is subject to:
No comments:
Post a Comment