1 tbsp olive oil
1 1/2 cups chopped onions
3/4 cup carrots, halved lengthwise and thin sliced
2 garlic cloves, minced
3 cups low sodium chicken broth
1 (28 oz) can low sodium tomatoes,
undrained and cut up or 2 (14 1/2 oz) cans
3/4 cup water
1/2 cup long grain rice
1 tsp Italian seasoning, crushed
4 cups shredded fresh spinach
1 (15 oz) can low sodium navy beans,
rinsed and drained
1 medium size zucchini, quartered lengthwise and sliced,
(about 1 1/2 cups)
1/4 tsp freshly ground pepper
Grated Parmesan cheese
1. In a 4 quart Dutch oven heat olive oil over medium high heat. Cook and stir onions, carrots
and garlic in hot oil about 3 minutes or until onion is tender. Stir in broth, undrained tomatoes,
water, uncooked rice and Italian seasoning.
2. Bring to boiling; reduce heat. Simmer, covered about 20 minutes or until rice is tender.
Stir in spinach, beans, zucchini and black pepper. Cook covered for 5 minutes more. If desired
sprinkle each serving with Parmesan cheese.
Yield: 5 Servings Serving Size= 1-3/4 Cups per serving.
WW Plus+ = 6 Per Serving
Calories 246, Fat 4g, Cholesterol 0mg, Carbohydrates 43g, Fiber 9g, Protein 11g
WW Plus+ = 6