Using half broth and half water in this soup helps keep the amount of sodium in check.
Makes 8 servings
- 1 tbsp canola oil
- 2 cups coarsely chopped mushrooms
- 1 cup coarsely chopped onion
- 1 cup coarsely chopped carrots
- 1/2 cup coarsely chopped zucchini
- 3/4 cup finely chopped red bell pepper
- 3 cloves garlic, minced
- 28 oz/796 ml diced tomatoes
- 4 cups reduced-sodium chicken broth
- 12 oz/340 g cheese-filled tortellini
- 2 cups cubed or shredded cooked chicken
- 2 cups loosely packed fresh spinach leaves
- 1/4 cup freshly grated Parmesan cheese-filled
In a large pot, heat oil over medium heat. Saute mushrooms, onion, carrots, zucchini, red pepper for 4 to 5 minutes or until softened. Add garlic and saute for 30 seconds.
Add tomatoes, broth and 4 cups water; bring to boil. Stir in pasta and boil for 10 minutes, or until pasta is al dente (tender to the bite).
Stir in chicken and spinach; simmer, stirring occasionally, for 10 minutes or until chicken is heated through and spinach is wilted. Ladle into bowls and garnish with cheese.
Nutrients per serving:
- Calories: 266
- Fat: 8.0 g
- Saturated fat: 1.5 g
- Sodium: 693 mg (29% DV)
- Carbohydrate: 31 g
- Fiber: 3 g (12% DV)
- Protein: 19 g
- Calcium: 128 mg (12% DV)
- Iron: 2.9 mg (21% DV)
Very high in: Vitamin A, vitamin C and Niacin
High in: Magnesium, zinc, vitamin B6, folate, thiamine, and riboflavin
Diabetes Food Choice Values: 1-1/2 carbohydrate, 2 meat and alternatives
– from the cookbook, “Dietitians of Canada Cook”, by Mary Sue Waisman, Msc, RD. Recipe writer: Laurie Barker Jackman, Dietitian, Nova Scotia