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Ingredients
- 1 tablespoon olive oil
- 1-1/2 cups chopped onion
- 1 medium carrot, halved lengthwise and thinly sliced (about 3/4 cup)
- 2 cloves garlic, minced
- 3 cups reduced-sodium chicken broth
- 2 14-1/2-ounce cans low-sodium tomatoes, undrained and cut up
- 3/4 cup water
- 1/2 cup long-grain rice
- 1 teaspoon dried Italian seasoning, crushed
- 4 cups shredded fresh spinach
- 1 15-ounce can reduced-sodium navy beans or white kidney beans, rinsed and drained
- 1 medium zucchini, quartered lengthwise and sliced (about 1-1/2 cups)
- 1/4 teaspoon freshly ground pepper
- Grated Parmesan cheese (optional)
Details
Servings 5
Preparation
Step 1
1. In a 4-quart Dutch oven heat olive oil over medium-high heat. Cook and stir the onion, carrot, and garlic in hot oil about 3 minutes or until onion is tender. Stir in the 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 the spinach, beans, zucchini, and pepper. Cook, covered, for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Makes five 1-3/4-cup servings.
nutrition facts
Servings Per Recipe five 1-3/4-cup servingsCalories246Total Fat (g)4Saturated Fat (g)1, Cholesterol (mg)0, Sodium (mg)462, Carbohydrate (g)43, Fiber (g)9, Protein (g)11, Vitamin A (DV%)72, Vitamin C (DV%)68, Calcium (DV%)12, Iron (DV%)32, Starch (d.e.)1.5, Vegetables (d.e.)4, Fat (d.e.).5, Percent Daily Values are based on a 2,000 calorie diet
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