Sara Polczynskis Minestrone Soup - 20.4g Carbs, 4g Fiber, 4.9g Sugar
A Fresh Take on Minestrone from Olivewood Gardens By Chris Ross
A couple of weeks ago, I toured the 1-year-old Olivewood Gardens and Learning Center in National City, Calif., where local elementary school children get the opportunity to do hands-on science and nutrition classes, gardening and cooking. While I was there, Chef Sara Polczynski, formerly pastry chef for the Cohn Restaurant Group and currently with the San Diego Community College Continuing Education Program was cooking up an aromatic batch of minestrone soup for a lucky group of sixth-graders. Polczynski is one of a number of volunteer chefs who donate their time and materials to cook for students at Olivewood, demonstrating how to make good use of fresh produce grown on the grounds. After observing and sampling the cooking, the students are given a copy of that day's recipe to take home.
1 Tbsp olive oil
1 leek, chopped
1 large carrot, cut into 1/2-inch dice
1/2 lb yams, diced
3 garlic cloves, chopped fine
4 cups (1 box) chicken broth (preferably low-salt)
1 tsp dry Italian seasoning
1 can beans, such as cannellini, garbanzo or kidney, drained
1 can tomatoes, chopped coarse, retaining juice
1/2 lb (about 4 cups) hearty greens, such as cabbage, kale or chard, rinsed and drained, stems discarded, and leaves chopped
Salt and pepper, to taste
Freshly grated Parmesan
In a heavy kettle, heat the oil over moderate heat, add the leek and cook the mixture, stirring, until the leek is softened. Add carrot, yams and garlic, and cook the mixture, stirring, for 4 minutes. Add the broth and Italian seasoning and cook until all of the vegetables are softened. Add the beans and tomatoes and their juice, and cook the mixture, simmering uncovered, for about 15 minutes.
Stir in the greens, and cook until all the greens are wilted. Season with salt and pepper.
The soup may be made three days in advance and kept covered and chilled. Reheat the soup, thinning with water if desired. Sprinkle Parmesan on soup to serve.
Servings: 6
Serving Size: 349 g
Nutrition per Serving:
153 Calories, 45 Calories from Fat, 5g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 5mg Cholesterol, 842mg Sodium, 20.4g Total Carbs, 4g Dietary Fiber, 4.9g Sugars, 7.5g Protein
Vitamin A 99% - Vitamin C 41% - Calcium 12% - Iron 11%
Nutrition Grade: A
Good points:
Low in cholesterol
High in dietary fiber
High in manganese
High in potassium
Very high in vitamin A
Very high in vitamin C
Bad points:
Very high in sodium
