Chunky Minestrone

Minestrone is Italian for "big soup," and this one is big indeed--full of zucchini, onion, and carrot. For a vegetarian version, substitute vegetable broth for the chicken broth.

Ingredients:
1-1/2 cups chopped onion
One medium carrot, halved lengthwise and thinly sliced (about 3/4 cup)
Two cloves garlic, minced
3 cups reduced-sodium chicken broth
Two 14-1/2-ounce cans low-sodium tomatoes, undrained and cut up
3/4 cup water
1/2 cup long-grain rice
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh spinach
One, 15-ounce can reduced-sodium navy beans or white kidney beans, rinsed and drained
One medium zucchini, quartered lengthwise and sliced (about 1-1/2 cups)
1/4 teaspoon freshly ground pepper
Grated Parmesan cheese (optional)

Directions:
In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender. Stir in the broth, undrained tomatoes, water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender. Stir in the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Recipe makes five 1-3/4-cup servings.

Nutrition Facts per Serving:
Calories 246
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Protein 11g
Total Carbohydrate 43g
Dietary Fiber 6g
Sodium 462mg
Food exchanges: 1-1/2 Starch, 4 Vegetable, 1/2 Fat