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Sunday, February 15, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

From: A PureWow Original Recipe
Makes: about 2 quarts
Start to Finish: 1 hour

2 Tbsp olive oil
1 sweet onion, diced
2 carrots, peeled and diced
3 celery stalks, peeled and diced
3 garlic cloves, minced
1 28-oz can diced tomatoes
1 15-oz can crushed tomatoes
4 cups chicken or vegetable broth (low sodium)
1 bay leaf
2 sprigs oregano
2 sprigs thyme
2 sprigs rosemary
Salt and freshly ground black pepper
1¼ cups small dried pasta (such as orecchiette, elbows or mini farfalle)
1 bunch kale, roughly torn (4 cups)
1 15-oz can kidney beans (no salt added)
1 cup grated Parmesan cheese, divided
1 cup pesto, for garnish

1. In a large pot, heat the oil over medium heat. Add the onion, carrots and celery, and sauté until tender, 5 to 6 minutes. Add the garlic and cook until fragrant, 1 minute more.

2. Add the tomatoes and broth, and bring the mixture to a simmer. Reduce the heat to low and add the bay leaf, oregano, thyme and rosemary. Simmer until the soup is flavorful, 20 to 30 minutes.

3. Season the soup with salt and pepper. Bring the soup back to a simmer over medium heat and add the pasta. Cook according to package instructions, 6 to 8 minutes.

4. Stir in the kale, beans and ½ cup Parmesan.

5. To serve, ladle the soup into bowls and top each portion with a heaping tablespoon of pesto and a few teaspoons of Parmesan. The soup will keep, refrigerated in an airtight container, for up to five days. (You may need to thin it out with water when you reheat it, as the pasta can absorb some of the moisture as it sits.)

Nutrition From: www.caloriecount.about.com
Using whole grain pasta! Unsalted tomatoes! No salt added beans!
Servings: 12
Nutrition per Serving: 348 Calories, 142 Calories from Fat, 15.8g Total Fat, 4.7g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 379mg Sodium, 290mg Potassium, 37.3g Total Carbs, 7.8g Dietary Fiber, 6.4g Sugars, 16.2g Protein
Vitamin A 119% - Vitamin C 71% - Calcium 31% - Iron 14%