Classic Minestrone
ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 garlic cloves, minced
5 cups low-fat, reduced-sodium chicken broth
1 cup peeled, cubed butternut squash
1/2 cup cut green beans
1 medium carrot, peeled and diced
1/2 tsp. oregano
1/8 tsp. crushed red pepper flakes
Salt and pepper to taste
2 cups chopped fresh kale, tough ribs removed
1/3 cup uncooked orzo
1 can (15 oz.) white beans (chickpeas or cannellini)
Parmesan cheese if desired
preparation
8 servings
Preparation time: 25 minutes
Cook time: 10 minutes
1. Heat the oil in a large saucepan over medium-high heat. Add the onion and garlic, and sauté for 2 minutes.
2. Add the broth, squash, green beans, carrot, oregano, crushed red pepper flakes, salt, and pepper. Bring to a boil.
3. Reduce the heat and simmer for 3 minutes. Add the kale, orzo, and beans and cook for 5 minutes. Sprinkle with cheese if desired.
nutrition
Serving size: about 3/4 cup
Starch Exchanges: 1.5
Amount Per Serving
Calories: 127
Calories from Fat: 20
Total Fat: 2 grams
Saturated Fat: 0.3 grams
Cholesterol: 0 milligrams
Sodium: 364 milligrams
Total Carbohydrate: 21 grams
Dietary Fiber: 4 grams
Sugars: 2 grams
Protein: 7 grams
