Dash Diet Minestrone Soup Food

DASH DIET MINESTRONE SOUP

DASH Diet Minestrone Soup image

Yield 3

Number Of Ingredients 12

Ingredients

1 tbsp Extra virgin olive oil
1/2 cup Yellow onion (chopped)
1/3 cup diced Celery
1 medium Carrots (diced)
1 clove(s) Garlic (minced)
4 cup Chicken broth (stock), low sodium
2 large Tomato (seeded, chopped)
1/2 cup Spinach (chopped)
1 can (15oz) Chickpeas, canned, low sodium (drained, rinsed)
1/2 cup Pasta, macaroni, elbow, whole wheat, dry (choice of whole wheat pasta)
2 tbsp Basil, fresh (chopped)
1 small Zucchini (diced)

Steps:

1. In a large saucepan, heat the olive oil over medium heat.2. Add the onion, celery and carrots and sauté until softened- about 5 minutes.3. Add garlic and continue cooking for another minute.4. Stir in broth, tomatoes, spinach, beans and pasta.5. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes.6. Add zucchini. Cover and cook for 5 minutes more.Serve and enjoy!

Nutrition Facts :

CLASSIC MINESTRONE SOUP

Classic Minestrone Soup image

Minestrone is a hearty, traditional Italian soup typically made with beans, pasta and lots of vegetables. Enjoy the slow-cooked flavor in just about 30 minutes.

Provided by College Inn® Broths and Stocks

Categories Trusted Brands: Recipes and Tips College Inn® Broths and Stocks

Time 35m

Yield 4

Number Of Ingredients 14

Ingredients

1 tablespoon olive oil
1 cup diced onion
¾ cup diced carrot
¾ cup sliced celery
1 teaspoon minced garlic
1 ½ teaspoons minced fresh rosemary
1 (15 ounce) can Contadina® Tomato Sauce
1 (15 ounce) can cannellini beans, rinsed and drained
2 cups College Inn® Chicken Broth
1 cup diced zucchini
½ cup dry ditalini pasta
¼ teaspoon black pepper
¼ cup chopped fresh Italian parsley
1 teaspoon Shredded Parmesan cheese

Steps:

Heat olive oil in a large saucepan or Dutch oven over medium-high heat. Cook onion, carrot, celery, garlic and rosemary until vegetables begin to soften, about 5 minutes.
Stir in tomato sauce, beans and 2 1/2 cups water. Add broth, zucchini, pasta and pepper; bring to a simmer. Cook, uncovered, 10 minutes or until pasta is tender, stirring occasionally. Stir in parsley. Serve topped with Parmesan cheese and additional parsley, if desired.

Nutrition Facts : Calories 235.3 calories, Carbohydrate 38.6 g, Cholesterol 0.3 mg, Fat 4.8 g, Fiber 8.4 g, Protein 9.6 g, SaturatedFat 0.6 g, Sodium 1220.5 mg, Sugar 5.9 g

DASH DIET MEXICAN BAKE

DASH Diet Mexican Bake image

Mexican flavors will make this chicken casserole a family favorite.

Provided by Ben S.

Categories World Cuisine Recipes Latin American Mexican

Yield 6

Number Of Ingredients 12

Ingredients

1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tablespoon chili powder
1 tablespoon cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat Monterey Jack cheese
¼ cup jalapeno pepper slices

Steps:

Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Nutrition Facts : Calories 324.7 calories, Carbohydrate 36.9 g, Cholesterol 56.5 mg, Fat 7.1 g, Fiber 7.9 g, Protein 28.4 g, SaturatedFat 3.1 g, Sodium 355.8 mg, Sugar 6 g

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