*  Exported from  MasterCook  *
 
                          Chunky Minestrone <R T>
 
 Recipe By     : Low-Fat Ways to Cook Vegetarian
 Serving Size  : 7    Preparation Time :0:00
 Categories    : Eat-Lf Mailing List              Ethnic
                 Italian                          Low Fat
                 Main Dishes                      Soups/Stews
                 Vegetables                       Vegetarian
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    2      Tsp           Olive Oil
    1 1/2  C             Chopped Onion
      3/4  C             Carrot -- Abt 1 Med,
                         Halved Lengthwise And Sliced
    1      Clove         Garlic -- Minced
      1/2  C             Long-Grain Rice -- Uncooked
    2 1/2  C             Water
    1 1/4  C             Nonfat Veg Chicken Broth, Low Sod -- *Note
   29      Oz            No-Salt-Added Whole Tomatoes -- Undrained, Chopped
    1      Tsp           Dried Italian Seasoning
    2      C             Zucchini -- Abt 1 Med,
                         Halved Lengthwise And Sliced
   15      Oz            Cannellini Beans -- Canned, Drained
   10      Oz            Frozen Chopped Spinach -- Thawed, Drained
      1/4  Tsp           Pepper
      2/3  C             Parmesan Cheese
 
 *NOTE:  Original recipe stated you can use veggie or regular chicken broth,
 undiluted
 
 Heat oil in a large Dutch oven over medium-high heat.  Add onion, carrot,
 and garlic; saute 3 min.  Add rice and next 4 ingredients; bring to a boil.
  Cover, reduce heat, and simmer 20 min.  Add zucchini and next 3
 ingredients; cook an additional 5 min. Ladle into individual soup bowls,
 and sprinkle with cheese.
 
 Yield: 7 (1 1/2 C) servings
 
 According to original recipe per serving:
 Cal 187, Fat 4.3g, Carb 29.1g, Pro 9g, Sod 375mg, CFF 21%
 
 This was very good.  
 
 Entered into MasterCook and tested for you by Reggie & Jeff Dwork
 <reggie@reggie.com>
 
 
 
 
 
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 NOTES : According to MC:
 Cal  347.3
 Fat 4.7g
 Carb  58.8g
 Fib  14.5g
 Pro  23.9g
 Sod  260mg
 CFF  11.3%