Minestrone soup
Dietitian's tip: Minestrone is a thick, hearty soup that usually contains vegetables, pasta and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.
SERVES 4
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup chopped spinach
1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
1/2 cup uncooked small shell pasta
1 small zucchini, diced
2 tablespoons fresh basil, chopped
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.
Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
Nutritional Analysis(per serving)Calories 190 Cholesterol 5 mg
Protein 9 g Sodium 400 mg
Carbohydrate 30 g Fiber 8 g
Total fat 4 g Potassium 682 mg
Saturated fat 0.5 g Calcium 73 mg
Monounsaturated fat 2.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00408 
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