Hearty Italian Style Soup
Hearty Italian Style Soup reduced in sodium broth with garlic, pepper, kidney beans, lean chicken or beef, cabbage, tomatoes, potatoes, carrot, celery, onion parsly and of course, Italian seasoning.
2 14-1/2-oz. cans reduced sodium chicken broth or beef broth
Dash garlic powder
1/4 teaspoon pepper
1 15-or-19-oz. can white kidney beans, rinsed and drained
1-1/2 cups chopped cooked lean chicken or beef (8 ounces)
2 cups shredded cabbage
1 14-1/2-oz. can no salt added diced tomatoes, not drained
2 medium potatoes, (peeled, if desired), cubed
1/2 cup chopped carrot
1/2 cup sliced celery
1/2 cup chopped onion
1/4 cup snipped fresh parsley
1 teaspoon dried Italian seasoning, crushed
In a large saucepan or Dutch oven combine broth, cabbage, undrained tomatoes, potatoes, carrot, celery, onion, parsley, Italian seasoning, pepper, and garlic powder. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until vegetables are tender. Stir in the beans and beef or chicken. Cook and stir for two to three minutes or until heated through.
Serve immediately or divide among six airtight containers or freezer containers. Store up to three days in the refrigerator or one-month in freezer. Heat to boiling before serving.
Beat egg whites until foamy; stir into soup. Reduce heat to a simmer and cook until foamy.
Ladle soup into individual bowls and garish with parsley. Serve hot.
To tote for a hearty and healthy lunch
Transfer hot soup to a preheated insulated vacuum bottle. (To preheat the bottle, fill with hot tap water. Cover with lid; let stand about five minutes. Pour out water and immediately fill with the hot soup.) If using chilled soup, transfer to a small saucepan. Heat just to boiling, stirring often. Reduce heat. Simmer, covered, for three minutes. Transfer to preheated bottle.
Recipe makes 6 servings
Calories: 173; Fat: 2g; Cholesterol: 30g; Sodium: 539mg; Carbohydrates: 25g; Protein: 19g; Fiber: 6g;
Exchanges: 1-1/2 Starch, 2 Lean Meat, 1 Vegetable