Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, February 15, 2017

meals ideas ~ healthy pasts soups...oh my

This weekend we had some more snow and I thought it would be fun to post some "healthy pasta soups." These two recipes will satisfy your cravings for the hearty comfort foods without weighing you down.

Vegetable Pasta Soup
Here’s an easy pasta recipe you can whip up in minutes. Brimming with carrots, onion, and ditalini noodles, a type of pasta that is shaped like small tubes. This speedy homemade soup contains only 14 grams of carb per serving.

2 teaspoons olive oil
6 cloves garlic, minced
1 1/2 cups coarsely shredded carrot
1 cup chopped onion
1 cup thinly sliced celery
1 32 - ounce box reduced-sodium chicken broth
4 cups water
1 1/2 cups dried ditalini pasta
1/4 cup shaved Parmesan cheese
2 tablespoons snipped fresh parsley

 In a 5- to 6-quart Dutch oven, heat oil over medium heat. Add garlic; cook for 15 seconds. Add carrot, onion, and celery; cook for 5 to 7 minutes or until tender, stirring occasionally. Add chicken broth and the water; bring to boiling. Add uncooked pasta; cook for 7 to 8 minutes or until pasta is tender.

To serve, top individual servings with Parmesan cheese and parsley. Makes 12 (3/4-cup) appetizer servings.

Nutrition Facts Per Serving:  86 cal., 2 g total fat 1 mg chol., 227 mg sodium, 14 g carb. (1 g fiber), 4 g pro. Diabetic Exchanges Vegetables (d.e): 0.5; Starch (d.e): 0.5; Fat (d.e): 0.5

Green Garden Minestrone
A mélange of green produce, including asparagus, leeks, green beans, and basil, gives our minestrone its emerald hue. Low in calories, carbs, and fat but packed with nutrients, this pasta soup is delicious and diabetes-friendly!

1 tablespoon olive oil
1 cup sliced celery
2/3 cup finely chopped leeks
6 green onions, sliced
1 clove garlic, finely chopped
4 cups reduced-sodium chicken broth or stock
2 cups water
1 1/2 sliced fresh green beans and/or fresh or frozen green peas
1/2 cup dried tiny shell pasta
1/4 teaspoon ground black pepper
1 pound asparagus spears, trimmed and thinly sliced and/or 8 ounces baby zucchini, sliced
6 cups fresh baby spinach leaves, coarsely chopped, or 1 1/2 cups finely shredded green cabbage
1/4 cup snipped fresh basil
2 ounces thinly shaved Parmesan cheese (optional)

 In a 4-quart Dutch oven, heat oil over medium heat. Add celery, leeks, green onions, and garlic; cook until crisp-tender, stirring occasionally.

 Add broth, the water, green beans and/or peas, pasta, and pepper. Heat to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the asparagus and/or zucchini and spinach; simmer 2 to 3 minutes more or until pasta and vegetables are tender. Stir in basil.

 To serve, if desired, top individual servings with Parmesan cheese. Makes 8 (1-cup) servings

Nutrition Facts Per Serving: 85 cal., 2 g total fat 321 mg sodium, 13 g carb. (3 g fiber), 5 g pro. Diabetic Exchanges Vegetables (d.e): 1.5; Starch (d.e): 0.5

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