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Chunky Minestrone
Ingredients
- 1 tablespoon olive oil
- 1 1/2 cups chopped onion
- 1 medium carrot, halved lengthwise and thinly sliced (about 3/4 cup)
- 2 cloves garlic, minced
- 3 cups reduced-sodium chicken broth
- 2 14 1/2ounce canlow-sodium tomatoes, undrained and cut up
- 3/4 cup water
- 1/2 cup long-grain rice
- 1 teaspoon dried Italian seasoning, crushed
- 4 cups shredded fresh spinach
- 1 15 ounce canreduced-sodium navy beans or white kidney beans, rinsed and drained
- 1 medium zucchini, quartered lengthwise and sliced (about 1-1/2 cups)
- 1/4 teaspoon freshly ground pepper
- Grated Parmesan cheese (optional)
Directions
1. In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender. Stir in the broth, undrained tomatoes, water, uncooked rice, and Italian seasoning.
2. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender. Stir in the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.
Nutrition Facts
(Chunky Minestrone)
- Servings Per Recipe 5,
- cal. (kcal) 246,
- Fat, total (g) 4,
- sat. fat (g) 1,
- carb. (g) 43,
- fiber (g) 9,
- pro. (g) 11,
- vit. A (RE) 742,
- vit. C (mg) 40,
- sodium (mg) 462,
- calcium (mg) 121,
- iron (mg) 6,
- Vegetables () 4,
- Starch () 2,
- Fat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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