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Canned Food Fan Cookbook · Canned Food Fan Cookbook (II) · Canned Food Fan Cookbook (III) |
TEN MINUTE-STRONI | |
Combine canned tomatoes, navy beans or chickpeas, carrots and mushrooms to create a hearty stew packed with great taste, lot of veggies, and plenty of vitamins and minerals. In only 10 minutes you’ll have a savory stew that’s flavorful, rich and good for you. 1 tablespoon extra-virgin olive oil 1 large onion, diced 2 cloves garlic, minced 1 teaspoon Italian seasoning 1/2 teaspoon dried savory 1/4 teaspoon ground sage 1 quart canned, low-sodium chicken broth 1 cup 100% vegetable juice (such as V-8) 2 teaspoons red wine vinegar 1 cup canned, diced tomatoes (no-salt added) 1 cup canned navy beans or chickpeas, drained and rinsed 1 can (8 1/4 ounces) sliced carrots, drained 1 can (8 1/4 ounces) cut green beans, drained 1 can (4 ounces) sliced mushrooms, drained Parmesan cheese (optional) Heat oil in a large saucepan over medium-high heat. Add onion and sauté until transparent, about 2 minutes. Add garlic, Italian seasoning, savory and sage, and cook 10 seconds. Add broth, vegetable juice and vinegar, bring to a boil. Add tomatoes, navy beans, carrots, green beans and mushrooms; simmer 4 to 5 minutes. Serve in bowls garnished with freshly grated Parmesan cheese, if desired. Servings: 8 Nutritional Information Per Serving: Calories 100; Total fat 2. 5g; Saturated fat 0g; Cholesterol 0mg; Sodium 380mg; Carbohydrate 14g; Fiber 3g; Protein 5g; Vitamin A 80%DV*; Vitamin C 25%DV; Calcium 4%DV; Iron 10%DV * Daily Value Submitted by: Canned Food Fan / Mealtime.org |
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