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Nutrition facts per serving:

  • Servings Per Recipe 4 servings
  • Calories 220
  • Total Fat (g) 4
  • Saturated Fat (g) 1
  • Monounsaturated Fat (g) 3
  • Polyunsaturated Fat (g) 1
  • Sodium (mg) 399
  • Carbohydrate (g) 37
  • Total Sugar (g) 7
  • Fiber (g) 12
  • Protein (g) 11
  • Vitamin C (DV%) 44
  • Calcium (DV%) 11
  • Iron (DV%) 18
*Percent Daily Values are base on a 2,000 calorie diet
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Chunky Minestrone

Makes: 4 servings
Prep: 20 minutes
Cook: 50 minutes
 

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Ingredients

  • 1  tablespoon olive oil
  • 1  cup chopped onion
  • 1  medium carrot, halved lengthwise and thinly sliced
  • 2  cloves garlic, minced
  • 1  14 1/2-ounce can no-salt-added diced tomatoes, undrained
  • 1  14-ounce can reduced-sodium chicken broth
  • 1  cup water
  • 1/4  cup brown rice
  • 1  teaspoon dried Italian seasoning, crushed
  • 3  cups fresh baby spinach
  • 1  15-ounce can no-salt-added navy beans, rinsed and drained
  • 1  medium zucchini, quartered lengthwise and sliced (about 1 1/2 cups)
  • 1/4  teaspoon ground black pepper
  • 1/8  teaspoon salt
  •   Shredded Parmesan cheese (optional)

Directions

In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, carrot, and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.

Stir in undrained tomatoes, broth, the water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or until rice is tender.

Stir in spinach, beans, zucchini, pepper, and salt. Return to boiling; reduce heat. Cover and simmer for 5 minutes more. If desired, sprinkle individual servings with Parmesan cheese.

Chunky Minestrone


 
 
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