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Nutrition Facts
Nutrition facts per serving:
- Calories 220
- Protein(gm)11
- Carbohydrate(gm)37
- Fat, total(gm)4
- Saturated fat(gm)1
- Monosaturated fat(gm)3
- Polyunsaturated fat(gm)1
- Dietary Fiber, total(gm)12
- Sugar, total(gm)7
- Vitamin A(IU)5053
- Vitamin C(mg)26
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)2
- Pyridoxine (Vit. B6)(mg)0
- Folate(µg)73
- Sodium(mg)399
- Potassium(mg)765
- Calcium(DV %)111
- Iron(DV %)3
*Percent Daily Values are base on a 2,000 calorie diet
Chunky Minestrone
Makes:
4
servings
Prep:
20 mins
Cook: 50 mins
Cook: 50 mins
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.
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