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Diabetic Minestrone |
Ingredients 1 tablespoon extra-virgin olive oil 1/2 cup chopped onion 1/3 cup chopped celery 1 carrot, diced 1 garlic clove, minced 4 cups fat-free, unsalted chicken broth 2 large tomatoes, seeded and chopped 1/2 cup chopped spinach 1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed 1/2 cup uncooked small shell pasta 1 small zucchini, diced 2 tablespoons fresh basil, chopped Directions In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately. Nutritional Analysis (per serving) Serves 4 Calories 190 Cholesterol 5 mg Protein 9 g Sodium 400 mg Carbohydrate 30 g Fiber 8 g Total fat 4 g Potassium 682 mg Saturated fat 0.5 g Calcium 73 mg Monounsaturated fat 2.5 g |