LF herbed italian stew

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* Exported from MasterCook *

 

Herbed Italian Stew

 

Recipe By :Jeanne Tiberio

Serving Size : 4 Preparation Time :0:00

Categories : Lowfat Soups and Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 onion -- chopped

1 clove garlic -- minced

2 14-ounce cans defatted low-sodium vegetable broth

2 1/2 cups water

2 fresh tomatoes -- chopped

1 cup chopped zucchini

(or Italian green beans)

1/2 teaspoon dried basil

1/2 teaspoon dried rosemary

1/2 cup dry orzo or tiny pasta

1/2 cup lowfat shredded cheese

(mozzarella and cheddar mix)

 

In a stew pot, saute the onion and garlic in oil. Add remaining ingredients,

except the cheese and pasta. Cook about 20 minutes, then add the pasta. Cook

another 12 minutes or until pasta is tender. Spoon into bowls and top with

cheese.

 

VARIATION:

replace herbs with an Italian blend of herbs

 

 

WITH CHEESE: 193 Calories; 7g Fat (33.1% calories from fat); 8g Protein; 25g

Carbohydrate; 2g Dietary Fiber.

WITHOUT: 154 Calories; 5g Fat (27.5% calories from fat); 4g Protein; 25g

Carbohydrate; 2g Dietary Fiber;

 

Description:

" vegetable stew for a light meal with a salad and/or bread "

Source:

" 1998 Vegetarian Homestyle Cooking by Jeanne Tiberio "

Start to Finish Time:

" 0:45 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 193 Calories; 7g Fat (33.1% calories from

fat); 8g Protein; 25g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 898mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4318 26145 0

 

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