Saturday, September 10, 2016

[Healthy_Recipes_For_Diabetic_Friends] Olive Garden Minestrone - 41.5g Carbs, 10.6g Fiber, 3.5g Sugars


Olive Garden Minestrone - 41.5g Carbs, 10.6g Fiber, 3.5g Sugars

From: Recipe Secrets

3 to 4 Tbsp olive oil
2 cups sweet Vidalia OR yellow onion, peeled and diced small (about 1 large onion)
1 1/2 cups zucchini, diced small (about 1 small/medium zucchini)
1 1/2 cups carrots, peeled and sliced thin (about 1 1/2 large carrots)
1 cup celery, sliced thin (about 2 stalks)
4 garlic cloves, minced
64 oz (8 cups) low-sodium vegetable broth
1 1/2 cups small macaroni shells OR small shell pasta
2 14.5 oz cans petite diced tomatoes (Use no-salt added)
1 15 oz can red kidney beans, drained and rinsed (I use no-salt added)
1 15 oz can great northern white beans OR cannellini beans, drained and rinsed (no-salt added)
1 15 oz can cut green beans, drained and rinsed (No-salt added)
2 bay leaves
2 tsp dried basil
1 tsp dried thyme
1 tsp dried oregano
1 tsp dried rosemary
1 tsp pepper, or to taste
3 cups fresh spinach, tightly packed
1/4 cup fresh flat-leaf parsley leaves, finely chopped
1 Tbsp lemon juice, optional
Salt, to taste
Freshly grated parmesan cheese, optional and for garnishing

To a very large Dutch oven or stockpot, add the oil and heat over medium-high heat to warm.

Add the onion, zucchini, carrots, celery, and sauté for about 10 minutes, or until vegetables begin to soften. Stir intermittently.

Add the garlic and sauté for another 1 to 2 minutes.

Add the vegetable broth, macaroni, tomatoes and juice, kidney beans, white beans, green beans, bay leaves, basil, thyme, oregano, rosemary, pepper, and bring to a boil. Allow mixture to boil gently for about 15 minutes or until macaroni is cooked through. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water or additional vegetable broth is okay. At the end you will adjust the salt level.

Add the spinach, parsley, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, or until spinach and parsley are wilted and vibrant. Taste soup and add salt to taste. I added about 1 tablespoon but this will vary based on how salty the brand of vegetable broth, tomatoes, and the various beans are, and upon personal preference. Make any necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay leaves, optionally garnish with parmesan, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Nutrition From:
Cheese not included in Nutrition!
Servings: 20
Serving Size: 255 g (about 1 cup)
Nutrition per Serving: 243 Calories, 28 Calories from Fat, 3.1g Total Fat, 0g Trans Fat, 12mg Cholesterol, 65mg Sodium, 875mg Potassium, 41.5g Total Carbs, 10.6g Dietary Fiber, 3.5g Sugars, 13.8g Protein
Vitamin A 48% - Vitamin C 28% - Calcium 8% - Iron 26%
Nutrition Grade: A

Good points:
    Low in saturated fat
    Low in cholesterol
    Low in sodium
    High in dietary fiber
    High in iron
    High in manganese
    High in potassium
    High in thiamin
    High in vitamin A


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