(for vegetarian version, use vegetable broth instead of chicken)
2-14.5 oz. Cans reduced sodium chicken broth
1 14.5 can crushed tomatoes, with juice
1 8 oz can tomato sauce
1 T minced dried onion
¼ tsp garlic powder
1 tsp dried crushed basil
¾ tsp ground thyme
¼ tsp black pepper1 tsp sugar
5-6 cups fresh or frozen non-starchy vegetables *
· use any combination of broccoli, cauliflower, carrots, onions, leeks, mushrooms. Green or wax beans, chopped spinach, zucchini, squash, celery, garlic, asparagus, cabbage, Brussels sprouts, peppers, chopped kale or collard greens.
In a large saucepan, combine all ingredients except the fresh or frozen vegetables. Bring to a boil. Add vegetables and simmer until tender.
one cup of cooked pasta (any type) provides about 200 calories adding about 20 calories per cup.
one cup of cooked brown or white rice provides about 240 calories or about 24 per cup
one cup cooked dried beans provides about 250 calories or about 25 per cup
one cup cooked potatoes adds about 130 calories or about 13 per cup
each ounce of cooked lean beef adds about 70 calories or 7 calories per cup
each ounce of skinless chicken (light and dark meat averaged) adds about 50 calories or about 5 calories per cup
each ounce of shrimp (about 5 medium) adds about 30 calories or 3 calories per cup
- 60 calories
- .4 grams of fat per cup
- low carbwithout meat or pasta or extras