| Recipe
for the month of April
MINESTRONE
Serves 10 - 1 cup per serving
 Ingredients:
1 cup dried white navy beans
1/2 cup whole-wheat pasta (shells or elbow macaroni)
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, chopped
2 medium carrots, chopped
2 stalks celery, chopped
2 potatoes, peeled and cubed
4 tomatoes, cubed
1 small zucchini, cubed
1/2 pound fresh green beans, sliced
1 teaspoon freshly ground black
pepper, or to taste
8 cups water
1 tablespoon dried basil
1 clove garlic, whole
2 tablespoons grated Parmesan cheese
 Directions:
Rinse and soak navy beans according to package instructions.
Discard water and add fresh water. Cook according to package
instructions, omitting salt. Set aside.
Cook pasta according to package instructions, omitting salt. Drain
and set aside.
Heat oil in a large, heavy pan over medium-high heat. Add onion,
chopped garlic, carrots and celery. Sauté until onion is
translucent.
Add potatoes, tomatoes, zucchini, green beans, pepper and water.
Reduce heat and simmer 30 minutes. Add navy beans and pasta. Add
more water if soup is too thick.
In a blender or the work bowl of a food processor fitted with a
metal blade, combine basil, 1 whole clove of garlic and 1 cup of
soup from the pot. Process until smooth. Return this mixture to the
soup, mix well and serve hot. Top each serving with a sprinkling of
Parmesan cheese.
Nutrient Analysis:
Calories: 143
Protein: 6 g
Carbohydrates: 24 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 2 g
Cholesterol: 1 mg
Sodium: 48 mg |
|
| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
|
| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
|
| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
|
| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
|
| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
|
| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
|
| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
|
The
Team